Today's Orange Theory Workout Intel – Thursday 9/4/25 2G
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A mixed-modal 2G workout featuring progressive distance runs on the treadmill with increasing block durations, combined with a floor/rower circuit emphasizing squats, presses, and core work with member's choice options.
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 - 2.5 Minutes
Goal: Accumulate As Much Distance As Possible
Clear Screen
2.5 Minute Run For Distance
Check & Remember Distance
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 3 Minutes
Goal: Match Or Beat Your Distance From Block 1
Clear Screen
3 Minute Run For Distance
Check & Remember Distance
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 3.5 Minutes
Goal: Match Or Beat Your Distance From Block 2
Clear Screen
3.5 Minute Run For Distance
Check & Remember Distance
90 Second Walking Recovery, Get To Base When Ready
Block 4 - 4 Minutes
Goal: Match Or Beat Your Distance From Block 3
Clear Screen
4 Minute Run For Distance
Check & Remember Distance
90 Second Walking Recovery, Get To Base When Ready
Block 5 - 4.5 Minutes
Goal: Match Or Beat Your Distance From Block 4
Clear Screen
4.5 Minute Run For Distance, Increase Intensity For The Final 30 Second
Collapse (Member's Choice)
Check Distance
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 21.5 Minutes
Block 1 - 2.5 Minutes Circuit
10 Total X Mid Band Alt Step-Out Squat (Bodyweight)
5 X Mid Band Walkout
10 X Bench Mid Band Bridge
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 13.5 Minutes
Member's Choice: Lift More Or Row More
Goal: Choose How Many Rounds Of The Floor Circuit You Want To Do - 1, 2, 3 Or 4 Rounds Before Heading To The Rower
Circuit - Choose 1, 2, 3 Or 4 Rounds:
12 Total X Goblet Alt Step-Out Squat
12 X Tall Kneeling Shoulder Press
12 X Bridge
12 X Tall Kneeling Bicep Curl
When Done: Row At 22 - 26 Strokes / Minute Until Time Is Called
90 Second Recovery
Block 3 - 4.5 Minutes Work & Rest
45 Seconds - Low Band Double Crunch, 15 Second Rest
45 Seconds - Low Band Double Crunch, 15 Second Rest
45 Seconds - Low Band Bird Dog Single Arm Glide (L), 15 Second Rest
45 Seconds - Low Band Bird Dog Single Arm Glide (R), 15 Second Rest
Finisher: 30 Seconds - Bear Plank Hold
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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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - 21.5 Minutes | 21.5 Minute |