Today's Orange Theory Workout Intel – Sunday 9/28/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 9/13/25 2G featuring push/base intervals on tread with strength and power movements on the floor and rower.
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 - Block 1 - 10.5 Minutes
90 Second Push
90 Second Base
90 Second Push
90 Second Base
90 Second Push
90 Second Base
1 Minute Push
30 Second All Out
2 Minute To Transition To The Floor
🏋️🚣 Rower / Weight Floor - Block 1 - 4.5 Minutes
Back To Back Load & Xplode
5 Each X Single Arm Half Kneeling To Stand
5 X Alt Tall Kneeling To Squat To Jump, Rest
Repeat Until Time Is Called
90 Second To Transition To The Rower
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🏋️🚣 Rower / Weight Floor - Block 2 - 4.5 Minutes
Back To Back
6 X Front Raise To Upright Row
12 Stroke Row @ 24 Strokes / Minute (Check & Remember Distance), Rest
2 Minute To Transition To Treadmill, Get To Base When Ready
🏃 Treadmill - Block 2 - 11.5 Minutes
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
30 Second All Out
2 Minute To Transition To The Floor
🏋️🚣 Rower / Weight Floor - Block 3 - 6 Minutes
Back To Back Load & Xplode:
5 Each X Single Arm Single Leg Lateral Step Up
10 Total X Lateral Bound (Stick It), Rest
10 X Bench Straight Leg Raise
Repeat Until Time Is Called
90 Second To Transition To The Rower
🏋️🚣 Rower / Weight Floor - Block 4 - 4 Minutes
Back To Back
6 X Bicep Curl To Hammer Curl
12 Stroke Row @ 24 Strokes / Minute (Check & Remember Distance), Rest
Repeat Until Time For Finisher:
30 Second Of Bicep Curl To Hammer Curl Or
30 Second All Out Row (100-200m+)
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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 - Block 1 - 10.5 Minutes | 10.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 - 4.5 Minutes | 4.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 - 4.5 Minutes | 4.5 Minute |
| tread | Treadmill - Block 2 - 11.5 Minutes | 11.5 Minute |
| floor/rower | Rower / Weight Floor - Block 3 - 6 Minutes | 6 Minute |
| floor/rower | Rower / Weight Floor - Block 4 - 4 Minutes | 4 Minute |