Today's Orange Theory Workout Intel – Thursday 8/14/25 2G - One Mile Benchmark
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
One Mile Benchmark workout featuring treadmill intervals, unilateral strength work, and a timed benchmark run with rowing 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 - Block 1
30 Second Push
30 Second Walking Recovery (Or Base)
30 Second Push To All Out
30 Second Walking Recovery (Or Base)
30 Second All Out
🏋️ Weight Floor - Block 1
30 Second Of Butt Kicks
30 Second Of 1-2-3 Knee Drive Combo
30 Second Of Butt Kicks
30 Second Of 1-2-3 Knee Drive Combo
30 Second Of Lateral Bound To Squat Jump
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🏃🚣 Treadmill / Rower Block - 14 Minutes
Reset Monitor
One Mile Benchmark Run (Pw Half Distance @ 4%+)
Record Time
Repeat:
150m Row
0.1 Mile Run
🏋️ Weight Floor - Block 2 - 14 Minutes
Two Rounds Of Circuit Superset Unilateral:
8 Each X High Plank Single Arm Reverse Fly
8 Each X Single Arm Concentration Curl
Two Rounds Of Circuit Superset Unilateral:
8 Each X Single Arm Neutral Grip Step Down
8 Each X Single Leg Deadlift To Knee Raise
Bonus: Repeat Exercises As A Single Block
🏃 Treadmill - Block 3
30 Second Push
30 Second Walking Recovery (Or Base)
30 Second Push To All Out
30 Second Walking Recovery (Or Base)
30 Second All Out
🏋️ Weight Floor - Block 3 - 2.5 Minutes
30 Second Of High Plank Alt Shoulder Tap
30 Second Of Superhero
30 Second Of High Plank Alt Shoulder Tap
30 Second Of Superhero
Finisher: 30 Second Of High Plank Alt Knee Drive
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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 - Block 1 | 5 Minute |
| floor | Weight Floor - Block 1 | 5 Minute |
| run/row | Treadmill / Rower Block - 14 Minutes | 14 Minute |
| floor | Weight Floor - Block 2 - 14 Minutes | 14 Minute |
| tread | Treadmill - Block 3 | 5 Minute |
| floor | Weight Floor - Block 3 - 2.5 Minutes | 2.5 Minute |