Today's Orange Theory Workout Intel – Thursday 4/17/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
A high-intensity power workout featuring multiple all-out intervals on the treadmill paired with rowing and strength work on the floor. Three 6.5-minute blocks with progressive intensity.
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 - 19.5 Minutes
Tread Block 1 - 6.5 Minutes
30 Second Base
30 Second Base To Push
30 Second Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 2 - 6.5 Minutes
45 Second Base
45 Second Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 3 - 6.5 Minutes
90 Second Base
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
🏃🚣 Rower / Weight Floor - 19.5 Minutes
Block 1 - 6.5 Minutes
Buy-In (Once Only):
90 Second Row For Distance
Check Distance
Work & Rest:
6 - 10 X Sumo Goblet Squat, Rest
6 - 10 X Low Row, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 6.5 Minutes
Buy-In (Once Only):
90 Second Row For Distance
Check Distance, Match Or Beat Your Distance From Block 1
Work & Rest:
6 - 10 X Tall Kneeling Arnold Press, Rest
6 - 10 X Wide Stance Bridge, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 3 - 6.5 Minutes
Buy-In (Once Only):
90 Second Row For Distance
Check Distance, Match Or Beat Your Previous Best Distance
Work & Rest:
6 - 10 X Sumo Deadlift, Rest
6 - 10 Total X Torso Rotation, Rest
Repeat Until Finisher: 30 Second Of Torso Rotation
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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 - 19.5 Minutes | 19.5 Minute |
| run/row | Rower / Weight Floor - 19.5 Minutes | 19.5 Minute |