Today's Orange Theory Workout Intel – Sunday 9/14/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging 2G workout mixing endurance pushes on the tread, strength circuits on the floor, and power-based rowing intervals.
Here's the full breakdown for today's template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - 20.5 Minutes
Block 1 - 6.5 Minutes
30 Second Push (Pw @ 6%+)
1 Minute Base
45 Second Push (Pw @ 6%+)
1 Minute Base
1 Minute Push (Pw @ 6%+)
1 Minute Base
75 Second Push (Pw @ 6%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 6.5 Minutes
30 Second Base @ 8% (Pw @ 8%+)
1 Minute Base
45 Second Base @ 8% (Pw @ 8%+)
1 Minute Base
1 Minute Base @ 8% (Pw @ 8%+)
1 Minute Base
75 Second Base @ 8% (Pw @ 8%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 7.5 Minutes
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
45 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
1 Minute All Out (Pw @ 10%+)
1 Minute Walking Recovery
45 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
Finisher: 30 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
🏋️ Weight Floor - 13 Minutes
Block 1 - 6.5 Minutes Circuit:Anchor
12 - 16 Total X Front Loaded Alt Reverse Lunge
12 Total X High Plank Alt Shoulder Tap (Anchor)
12 - 16 Total X Reciprocating Rows
12 Total X High Plank Alt Shoulder Tap (Anchor)
Complete Three Rounds
Bonus: Repeat Dumbbell Exercises Only Until Time Is Called
90 Second Recovery
Block 2 - 6.5 Minutes Circuit:Anchor
6 - 10 X Deadlift
10 Total X Crunch Hold With Flutter Kicks (Anchor)
6 - 10 X Chest Press
10 Total X Crunch Hold With Flutter Kicks (Anchor)
Complete Three Rounds
Bonus: Repeat Dumbbell Exercises Only Until Time Is Called
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🚣 Rower - 7.5 Minutes
30 Second All Out Row (100-200m+)
1 Minute Recovery Row
45 Second All Out Row (150-250m+)
1 Minute Recovery Row
1 Minute All Out Row (200-300m+)
1 Minute Recovery Row
45 Second All Out Row (150-250m+)
1 Minute Recovery Row
Finisher: 30 Second All Out Row (100-200m+)
How Was This Workout?
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Things to Consider
These observations are AI-generated and are not medical or training advice. Always listen to your body and follow your coach's guidance. Consult a physician before starting any exercise program.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 20.5 Minutes | 20.5 Minute |
| floor | Weight Floor - 13 Minutes | 13 Minute |
| rower | Rower - 7.5 Minutes | 7.5 Minute |