Today's Orange Theory Workout Intel – Tuesday 8/5/25 2G
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A balanced 2G workout mixing push intervals on the treadmill with rowing and floor strength work. Three blocks of 6.5 minutes each combining cardio pushes with rowing buy-ins and dumbbell 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 - 19.5 Minutes
Block 1 - 6.5 Minutes
90 Second Push (Pw @ 6%+)
1 Minute Base
90 Second Push (Pw @ 6%+)
1 Minute Base
90 Second Push (Pw @ 6%+)
90 Second Walking Recovery, Get Back To Base When Ready
Block 2 - 6.5 Minutes
90 Second Push @ 3% (Pw @ 8%+)
1 Minute Base
90 Second Push @ 3% (Pw @ 8%+)
1 Minute Base
90 Second Push @ 3% (Pw @ 8%+)
90 Second Walking Recovery, Get Back To Base When Ready
Block 3 - 6.5 Minutes
90 Second Push To Ao (Pw @ 6 - 10%)
1 Minute Walking Recovery
90 Second Push To Ao (Pw @ 6 - 10%)
1 Minute Walking Recovery
Finisher: 90 Second Push To Ao (Pw @ 6 - 10%), Last 30 Second Increase Intensity
💪 Rower / Weight Floor - 19.5 Minutes
Block 1 - 6.5 Minutes
Buy-In: 250m Push Row (Just Once)
Back To Back Superset:
12 Each X Split Stance Single Arm Low Row (Front Foot On Bosu)
12 X Bridge Hold (Back On Bosu) With Dumbbell Pullover, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 6.5 Minutes
Buy-In: 250m Push Row (Slow, Just Once)
Work & Rest:
10 Total X Two Handed Single Dumbbell Alt Lateral Shift, Rest
10 Total X Goblet Alt Forward Lunge With Torso Rotation, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 3 - 6.5 Minutes
Buy-In 250m Push Row (Explosive, Just Once)
Work & Rest:
6 Each X Kneeling (On Bosu) Hip Thrust With Low To High Chop, Rest
6 X Push-Up (Hands On Bosu) (Explosive), Rest
Repeat Until Time For Finisher: 30 Second Of Push-Ups (Hands On Bosu)
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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 - 19.5 Minutes | 19.5 Minute |
| rower/floor | Rower / Weight Floor - 19.5 Minutes | 19.5 Minute |