Today's Orange Theory Workout Intel – Sunday 4/6/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
High-intensity power-based workout featuring multiple all-out intervals on the treadmill, explosive floor exercises with TRX and dumbbells, and a challenging rower finisher.
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
Block 1 - 5.25 Minutes
2 Minute Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 2 - 4.75 Minutes
90 Second Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 3 - 4.25 Minutes
1 Minute Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 4 - 3.75 Minutes
30 Second Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
🏋️ Floor
Floor Block 1 - 5.25 Minutes Circuit
5 Each X Trx Single Arm Reach With Rotation To Row
5 Each X Single Leg Lateral Step Up With Power
10 Total X Alt Deadbug With Press
90 Second Recovery
Weight Floor - 10.5 Minutes
Back To Back - Construct 1:
6 X Clean
4 X Neutral Grip Thruster
2 X Clean To Neutral Grip Thruster, Rest
Back To Back - Construct 2:
8 Total X Alt Low Row
8 Total X High Plank Alt Knee Drive (Hands On Dumbbells)
8 Total X High Plank Alt Low Row, Rest
90 Second Recovery / Transition To Rower
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🚣 Rower
Reset Monitor
Round 1:
30 Second Push (22 - 24 Strokes / Minute)
1 Minute All Out Row, Check Distance
30 Second Recovery, Reset Monitor
Round 2:
45 Second All Out Row, Check Distance - Match Or Beat Half Your Distance From First Round
30 Second Recovery, Reset Monitor
Finisher: 30 Second All Out Row, Check Distance - Stay Within 50m Of Your Distance From Round 2
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 | 18 Minute |
| floor | Floor | 15.75 Minute |
| rower | Rower | 3.75 Minute |