Today's Orange Theory Workout Intel – Thursday 8/28/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A 2G workout combining distance challenges on the treadmill with explosive strength and rowing. Block 1 features a 10.5-minute tread for distance followed by rower/floor circuits. Block 2 escalates push intensity on the tread while maintaining floor and rowing work.
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 (10.5 Minutes)
Goal: Choose Your Own Tread Pace And Accumulate As Much Distance As Possible
Clear Screen
10.5 Minute Tread For Distance
Check & Remember Distance
90 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2 (11.5 Minutes)
Goal: Match Or Beat Your Distance From Block 1 While Matching Or Increasing Your Push Intensity
2.5 Minute Push (Pw @ 4%+)
1 Minute Base
2 Minute Push (Pw @ 5%+)
1 Minute Base
90 Second Push (Pw @ 6%+)
1 Minute Base
1 Minute Push (Pw @ 6%+)
1 Minute Base
Finisher: 30 Second All Out (Pw @ 10%+)
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🚣 Rower / Weight Floor - Block 1 (10.5 Minutes)
Back To Back - Xplode & Load:
4 - 8 X Low Bench Squat Jack
8 X Goblet Squat, Rest
200m Push Row (20 - 24 Strokes / Minute)
Back To Back - Xplode & Load:
4 - 8 X Low Bench Decline Push-Up (Explosive)
4 - 8 X Low Bench Chest Press
200m Push Row (20 - 24 Strokes / Minute)
Bonus: Repeat Exercises Only As One Block Until Time Is Called
90 Second Recovery
🚣 Rower / Weight Floor - Block 2 (11.5 Minutes)
Back To Back - Xplode & Load:
4 - 8 X Hip Hinge Swing
8 X Deadlift, Rest
200m Push Row (20 - 24 Strokes / Minute)
Back To Back - Xplode & Load:
4 - 8 Each X Forward Lunge With Chop
8 Total X High Plank Pull Through, Rest
200m Push Row (20 - 24 Strokes / Minute)
Bonus: Repeat Exercises Only As One Block Until Finisher
Finisher:
30 Second Of Low Bench Squat Jack Or
30 X Hip Hinge Swing
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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 (10.5 Minutes) | 10.5 Minute |
| tread | Treadmill - Block 2 (11.5 Minutes) | 11.5 Minute |
| rower | Rower / Weight Floor - Block 1 (10.5 Minutes) | 10.5 Minute |
| rower | Rower / Weight Floor - Block 2 (11.5 Minutes) | 11.5 Minute |