Today's Orange Theory Workout Intel – Wednesday 8/13/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Run/Row format with alternating blocks mixing steady-state rowing with progressive treadmill all-outs, followed by strength floor work featuring compound movements and core circuits.
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.
🏃🚣 Run/Row Block 1
Row Block 1 - 3 Minutes
Goal: Match Or Beat Your Row Distance Each Round
Reset Row Monitor
15 Stroke Row (@ 26 Strokes / Minute), Rest
Check & Remember Distance
Repeat Until Time Is Called, Decreasing Stroke Rate By 2 Each Round
90 Second Transition To Treadmill, Get To Base When Ready
Tread Block 1 - 6.5 Minutes
30 Second Base
1 Minute All Out (Pw @ 10%+)
75 Second Walking Recovery, Get To Base When Ready
30 Second Base
45 Second All Out (Pw @ 10%+)
90 Second Walking Recovery
30 Second Base
30 Second All Out (Pw @ 10%+)
90 Second To Transiton To Rower, Get To Base Row When Ready
🏃🚣 Run/Row Block 2
Row Block 2 - 3 Minutes
Goal: Match Or Beat Your Row Distance Each Round
Reset Row Monitor
15 Stroke Row (@ 26 Strokes / Minute), Rest
Check & Remember Distance
Repeat Until Time Is Called, Decreasing Stroke Rate By 2 Each Round
90 Second Transition To Treadmill, Get To Base When Ready
Tread Block 2 - 6.5 Minutes
30 Second Base
1 Minute All Out (Pw @ 10%+)
75 Second Walking Recovery, Get To Base When Ready
30 Second Base
45 Second All Out (Pw @ 10%+)
90 Second Walking Recovery
30 Second Base
Finisher: 30 Second All Out (Pw @ 10%+)
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🏋️ Weight Floor Block 1
Work & Rest:
6 - 10 X Seated Shoulder Press, Rest
3 - 5 Each X Single Arm Step-Out Squat, Rest
6 - 10 X Low Row, Rest
Repeat Until Time For Buy-Out
Buy-Out (8:30 - 11:00) - Circuit - Anti-Rotation:
10 Total X Bicycle Press
5 Each X Low Side Plank Leg Lift
Repeat Until Time Is Called
90 Second Recovery
🏋️ Weight Floor Block 2
Work & Rest:
6 - 10 Total X Alt Sumo Deadlift, Rest
6 - 10 X Seated Bicep Curl, Rest
6 - 10 Each X Split Squat (Rear Foot Elevated), Rest
Repeat Until Time For Buy-Out
Buy-Out (8:30 - 11:00) - Circuit - Rotation:
10 Total X Bicycle Crunch
5 Each X Low Side Plank Thread The Needle
Repeat Until Finisher: 30 Second Of Bicycle Crunch
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 | Run/Row Block 1 | 9.5 Minute |
| run/row | Run/Row Block 2 | 9.5 Minute |
| floor | Weight Floor Block 1 | 11 Minute |
| floor | Weight Floor Block 2 | 11 Minute |