Today's Orange Theory Workout Intel – Thursday 4/3/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A 2G workout combining run/row intervals with progressive distances and floor strength clusters featuring lower body focus with TRX accessories.
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 / Rower - Block 1 (11 Minutes)
Maintain Tread And Row Intensity Each Round
Round 1:
0.25 Mile Push To All Out
100m Base Row
Round 2:
0.25 Mile Push To All Out
200m Base Row
Round 3:
0.25 Mile Push To All Out
300m Base Row
Bonus: Tread For Distance Until Time Is Called
90 Second Walking Recovery
🏃🚣 Treadmill / Rower - Block 2 (11 Minutes)
Maintain Tread And Row Intensity Each Round
Round 1:
0.25 Mile Push To All Out
300m Base Row
Round 2:
0.25 Mile Push To All Out
200m Base Row
Round 3:
0.25 Mile Push To All Out
100m Base Row
Bonus: Tread For Distance Until Finisher: 30 Second All Out Row (100 - 200m+)
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🏋️ Weight Floor - Block 1 (11 Minutes)
Work & Rest Cluster Set:
12 X Sumo Squat
10 Second Rest
Sumo Squats, Rest
Work & Rest:
8 Each X Forward Lunge With Chop, Rest
12 Total X TRX Clutch Curl To Alt Torso Rotation, Rest
90 Second Recovery
🏋️ Weight Floor - Block 2 (11 Minutes)
Work & Rest Cluster Set:
12 X Bridge
~10 Second Rest
Bridges, Rest
Work & Rest:
8 X Split Squat Hold With Bicep Curl (Left)
8 X Split Squat Hold With Upper Cut (Right), Rest
12 X TRX Rollout To Tricep Extension, Rest
Repeat Until Finisher: 30 Second Of Bicep Curl To Upper Cut
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 |
|---|---|---|
| run/row | Treadmill / Rower - Block 1 (11 Minutes) | 11 Minute |
| run/row | Treadmill / Rower - Block 2 (11 Minutes) | 11 Minute |
| floor | Weight Floor - Block 1 (11 Minutes) | 11 Minute |
| floor | Weight Floor - Block 2 (11 Minutes) | 11 Minute |