Today's Orange Theory Workout Intel – Tuesday 9/9/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A dynamic ESP workout featuring speed progressions and regressions on the treadmill, alternating rep & recover floor blocks with upper body and core movements, and intense 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 - 23 Minutes
Block 1 - 6 Minutes
Goal:
Joggers / Runners - Increase Speed By 0.1 - 0.5 Mph Every 0.1 Miles
Power Walkers - Increase Incline By 0.5 - 2% Every 0.05 Miles
6 Minute Run For Distance, Increase Speed Every 0.1 Miles
Check Final Speed
75 Second Walking Recovery, Get To Base When Ready
Block 2 - 5 Minutes
45 Second Push (Pw @ 8%+)
75 Second Base
45 Second Push (Pw @ 8%+)
75 Second Base
45 Second Push (Pw @ 8%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 6 Minutes
Goal:
Joggers / Runners - Start At Your Highest Speed From Block 1, Decrease Speed 0.1 - 0.5 Mph Every 0.1 Miles
Power Walkers - Start At Your Highest Incline From Block 1, Decrease Incline By 0.5 - 2% Every 0.05 Miles
6 Minute Run For Distance, Decrease Speed Every 0.1 Miles
75 Second Walking Recovery, Get To Base When Ready
Block 4 - 4 Minutes
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
Finisher: 45 Second All Out (Pw @ 10%+)
90 Second To Transition To Floor
🏋️ Weight Floor - Block 1 - 6 Minutes
Rep & Recover
90 Second To Complete:
8 X Lateral Lunge To Upright Row (L)
8 Total X Crab Alt Toe Tap
When Done: Recover Until Next Round Begins
90 Second To Complete:
8 X Lateral Lunge To Upright Row (R)
8 Total X Crab Alt Toe Tap
When Done: Recover Until Next Round Begins
90 Second To Complete:
8 X Lateral Lunge To Upright Row (L)
8 Total X Crab Alt Toe Tap
When Done: Recover Until Next Round Begins
90 Second To Complete:
8 X Lateral Lunge To Upright Row (R)
8 Total X Crab Alt Toe Tap
When Done: Boat Hold (Rest As Needed) Until Time Is Called
75 Second To Transition To Rower
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🚣 Rower Block 1 - 5 Minutes
Rack & Rest
45 Second All Out Row
~15 Second Rest
Repeat Until Time Is Called
90 Second To Transition To Floor
🏋️ Weight Floor - Block 2 - 6 Minutes
Rep & Recover
90 Second To Complete:
8 X Half Kneeling Single Arm Shoulder Press To Stand (L)
8 Total X Alt Full V-Up
When Done: Recover Until Next Round Begins
90 Second To Complete:
8 X Half Kneeling Single Arm Shoulder Press To Stand (R)
8 Total X Alt Full V-Up
When Done: Recover Until Next Round Begins
90 Second To Complete:
8 X Half Kneeling Single Arm Shoulder Press To Stand (L)
8 Total X Alt Full V-Up
When Done: Recover Until Next Round Begins
90 Second To Complete:
8 X Half Kneeling Single Arm Shoulder Press To Stand (R)
8 Total X Alt Full V-Up
When Done: Full V-Up Hold (Rest As Needed) Until Time Is Called
75 Second To Transition To Rower
🚣 Rower Block 2 - 5 Minutes
45 Second All Out Row
45 Second Recovery Row
45 Second All Out Row
45 Second Recovery Row
Finisher: 45 Second All Out Row
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 - 23 Minutes | 23 Minute |
| floor | Weight Floor - Block 1 - 6 Minutes | 6 Minute |
| rower | Rower Block 1 - 5 Minutes | 5 Minute |
| floor | Weight Floor - Block 2 - 6 Minutes | 6 Minute |
| rower | Rower Block 2 - 5 Minutes | 5 Minute |