Today's Orange Theory Workout Intel – Thursday 4/24/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Push pace intervals on the treadmill with decreasing durations, combined with a three-round rowing and floor circuit featuring goblet squats, chest presses, and lateral lunges.
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 - 21 Minutes
Block 1 - 11 Minutes
Goal: Increase Your Push Pace As The Duration Gets Shorter
3 Minute Push
2 Minute Base
2 Minute Push
2 Minute Base
1 Minute Push
1 Minute All Out
2 Minute Walking Recovery
Block 2 - 10 Minutes
Goal: Maintain Your 1 Minute Push Pace
3 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute All Out
🚣 Rower / Weight Floor - 22.5 Minutes
Rower / Weight Floor - 22.5 Minutes Circuit
Three Rounds:
800m / 400m / 200m Row
8 Total X Goblet Alt Step Out Squat To Transverse Squat
4 X Alt Single Arm Chest Press To Chest Press
4 Each X Goblet Lateral Lunge To Cross Back Lunge
8 X High Row To Low Row
When Done Repeat All Exercises As A Single Block Until Finisher: 30 Second Each Of Low Side Plank
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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 - 21 Minutes | 21 Minute |
| rower | Rower / Weight Floor - 22.5 Minutes | 22.5 Minute |