Today's Orange Theory Workout Intel – Monday 9/29/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 9/16/25 with incline push intervals on the tread and strength-focused lower body and rowing work on the floor.
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 - 23 Minutes
Block 1 - 4 Minutes
90 Second Push (Pw @ 6%+)
1 Minute Base
90 Second Push (Pw @ 6%+)
75 Second Walking Recovery, Get To Base When Ready
Block 2 - 3 Minutes
45 Second Run For Distance @ 3% (Pw @ 3%+)
45 Second Run For Distance @ 6% (Pw @ 6%+)
45 Second Run For Distance @ 9% (Pw @ 9%+)
45 Second Run For Distance @ 12% (Pw @ 12%+)
75 Second Walking Recovery, Get To Base When Ready
Block 3 - 4 Minutes
90 Second Push (Pw @ 6%+)
1 Minute Base
90 Second Push (Pw @ 6%+)
75 Second Walking Recovery, Get To Base When Ready
Block 4 - 3 Minutes
45 Second Run For Distance @ 12% (Pw @ 12%+)
45 Second Run For Distance @ 9% (Pw @ 9%+)
45 Second Run For Distance @ 6% (Pw @ 6%+)
45 Second Run For Distance @ 3% (Pw @ 3%+)
75 Second Walking Recovery, Get To Base When Ready
Block 5 - 4 Minutes
90 Second Push (Pw @ 6%+)
1 Minute Base
90 Second Push (Pw @ 6%+), Increase Intensity For The Last 30 Seconds
90 Seconds To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 23 Minutes
Two Rounds Back To Back:
8 Each X Full Lateral Step-Up To Knee Raise
8 Each X Bench Bird Dog Low Row
8 Each X Half Kneeling Low To High Chop, Rest
Two Rounds Back To Back:
8 Each X Reverse Lunge To Single Leg Knee Drive
16 Total X Bicycle Press, Rest
150m All Out Row (0:22 - 0:45)
Bonus: Repeat All Exercises As A One Block Until Time For Finisher
Finisher:
30 Second Of Bench Lateral Hop Over Or
30 Second All Out Row (100 - 200m+)
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - 23 Minutes | 23 Minute |