Today's Orange Theory Workout Intel – Friday 4/25/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-40
Repeat of 4/10/25 featuring multiple 4-minute tread for distance efforts, circuit-based floor work with anchors, and finishing row 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 - Blocks 1-5
Block 1 - 4 Minutes
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
90 Second Walking Recovery
Block 2 - 4 Minutes
Clear Screen
4 Minute Tread For Distance
Check Distance
1 Minute Walking Recovery
Block 3 - 4 Minutes
Clear Screen
4 Minute Tread For Distance
Check Distance, Match Or Beat Your Distance From Block 2
1 Minute Walking Recovery
Block 4 - 4 Minutes
Clear Screen
4 Minute Tread For Distance
Check Distance, Match Or Beat Your Previous Best Distance
90 Second Walking Recovery
Block 5 - 2.5 Minutes
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
🚣 Rower - Block 1
1 Minute Base To Push Row
1 Minute Push Row
1 Minute Push To All Out Row
1 Minute All Out Row
90 Second Recovery, Transition To Floor
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🏋️ Weight Floor - Circuit
Circuit: Anchor
Round 1:
5 Each X Lateral Lunge To Knee Raise (Explosive)
12 X TRX Rotational Chest Press (Anchor)
5 Each X Lateral Lunge To Knee Raise (Explosive)
12 Total X Sit-Up With Alt Rotation (Anchor)
Round 2:
10 Total X Alt Single Arm Neutral Grip Push Press
12 X TRX Rotational Chest Press (Anchor)
10 Total X Alt Single Arm Neutral Grip Push Press
12 Total X Sit-Up With Alt Rotation (Anchor)
Round 3:
5 Each X Single Arm Hip Hinge Swing
12 X TRX Rotational Chest Press (Anchor)
5 Each X Single Arm Hip Hinge Swing
12 Total X Sit-Up With Alt Rotation (Anchor)
When Done, Repeat Dumbbell Exercises Only Until Time Is Called
90 Second Recovery, Transition To Rower
🚣 Rower - Block 2
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
Finisher: 30 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 - Blocks 1-5 | 18.5 minutes |
| rower | Rower - Block 1 | 4 minutes |
| floor | Weight Floor - Circuit | 14 minutes |
| rower | Rower - Block 2 | 2.5 minutes |