Today's Orange Theory Workout Intel – Friday 8/15/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Power-focused 2G workout featuring treadmill intervals with escalating all-outs, strength work with banded movements and single-leg exercises, and a finisher circuit.
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 - 21.75 Minutes
Block 1 - 8.5 Minutes
2 Minute Base To Push (Pw @ 1-5%)
90 Second Push (Pw @ 6%+)
1 Minute Push To All Out (Pw @ 6-10%+)
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
1 Minute Base To Push (Pw @ 1-5%)
45 Second Push (Pw @ 6%+)
30 Push To All Out (Pw @ 6 - 10%+)
15 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 13.25 Minutes
Goal: Joggers / Runners Increase Your Pace Each Round, For Power Walkers Increase The Incline By 0.5-1% Each Round
2 Minute Push (Pw @ 5%+)
75 Second Walking Recovery
90 Second Push To All Out (Pw @ 6-10%)
75 Second Walking Recovery
75 Second Push To All Out (Pw @ 6-10%)
75 Second Walking Recovery
1 Minute Push To All Out (Pw @ 6-10%)
75 Second Walking Recovery
45 Second All Out (Pw @ 10%+)
75 Second Walking Recovery
Finisher: 30 Second All Out (Pw @ 10%+)
🏋️ Weight Floor - 8.5 Minutes
Block 1 - 8.5 Minutes
Two Rounds Back To Back:
4 X Mid Band Squat Hold Front Walk
8 X Mid Band Good Morning, Rest
When Done - Back To Back Superset:
6 Each X Single Leg Sit To Stand (Bodyweight)
12 Total X Alt Single Leg Deadlift, Rest
Repeat Until Time Is Called
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🚣 Rower - 4.5 Minutes
Row & Rest:
200m All Out Row (0:30 - 1:00), Rest
150m All Out Row, Rest
100m All Out Row, Rest
50m All Out Row, Rest
Bonus: Repeat The 50m All Out Row Until Time Is Called
🏋️ Weight Floor - 7.5 Minutes
Block 2 - 7.5 Minutes
Two Rounds Back To Back:
6 Each X Low Band High Plank Single Arm Glide
12 Total X Low Band Crunch Hold With Scissors, Rest
When Done - Back To Back Superset:
12 Total X Alt Chest Press
6 Each X Single Arm Reverse Grip Low Row, Rest
Repeat Until Time For Finisher
Finisher:
30 Second Of Bench Tap Squat (Bodyweight) Or
30 Second Of Push-Up
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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 - 21.75 Minutes | 21.75 Minute |
| floor | Weight Floor - 8.5 Minutes | 8.5 Minute |
| rower | Rower - 4.5 Minutes | 4.5 Minute |
| floor | Weight Floor - 7.5 Minutes | 7.5 Minute |