Today's Orange Theory Workout Intel – Wednesday 9/3/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed workout featuring push/base intervals on the tread with a distance challenge, and a strength-focused floor block with supersets and dumbbell circuits.
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 (7 Minutes)
1 Minute Push (Pw @ 6%+)
1 Minute Base
1 Minute Push (Pw @ 6%+)
1 Minute Base
1 Minute Push (Pw @ 6%+)
1 Minute Base
1 Minute Push (Pw @ 6%+)
2 Minute Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2 (14 Minutes)
Goal: Choose Your Own Speed And Complete The Distance As Quick As Possible
Clear Screen
Option A - Prep:
Joggers / Runners: 1.6km (1 Miles) Tread @ 8%, Every 400m (0.25 Miles) Reduce Incline By 2%
Power Walkers: 0.8km (0.5 Miles) Tread @ 12%, Every 400m (0.25 Miles) Reduce Incline By 2%
Check Time And Then Collapse (Member's Choice), Walking Recovery Until Ready To Tread For Distance Until Finisher: 30 Second All Out (Pw 10%+)
When Done, Walking Recovery Or Tread Until Finisher: 30 Second All Out
Option B:
Joggers / Runners: 1.6km (1 Miles) Tread @ 4%, Every 400m (0.25 Miles) Reduce Incline By 1%
Power Walkers: 0.8km (0.5 Miles) Tread @ 8%, Every 400m (0.125 Miles) Reduce Incline By 2%
Check Time
When Done, Walking Recovery Until Ready To Tread For Distance Until Finisher: 30 Second All Out (Pw 10%+)
90 Second To Transition To The Floor
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🏋️🚣 Rower / Weight Floor - Block 1 (7 Minutes)
Back To Back Superset:
8 X TRX Rotational Chest Press
8 X TRX Rotational Low Row, Rest
Back To Back Superset:
8 Total X Goblet Alt Step Down Toe Tap
8 Total X Alt Full Step-Up
2 Minute Recovery
🏋️🚣 Rower / Weight Floor - Block 2 (14 Minutes)
Weight Choice (Use The Same Weight For All Exercises Except For The Pushups):
Grey: 10 Pounds
Blue: 12 Pounds
Green: 15 Pounds
Orange: 20 Pounds
Red: 25 Pounds
Hell Red: 30 Pounds
Back To Back:
10 X Dumbbell Burpee
10 X Hand Release Pushup
10 X Dumbbell Bench Tap Squat
10 X Seated Hammer Curl To Neutral Grip Shoulder Press
10 Total X Front Loaded Alt Reverse Lunge
300m Push Row, Rest
Repeat Until Time For Finisher
Finisher: 30 Second Increased Intensity On The Station You Are On
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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 (7 Minutes) | 7 Minute |
| tread | Treadmill - Block 2 (14 Minutes) | 14 Minute |
| floor/rower | Rower / Weight Floor - Block 1 (7 Minutes) | 7 Minute |
| floor/rower | Rower / Weight Floor - Block 2 (14 Minutes) | 14 Minute |