Today's Orange Theory Workout Intel – Saturday 8/9/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed ESP workout with progressive push intervals on the tread, tread-for-distance efforts, and floor work combining strength and power circuits with rowing finishers.
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
45 Second Push (Pw @ 8%+)
1 Minute Base
1 Minute Push (Pw @ 6%+)
1 Minute Base
75 Second Push (Pw 6%+)
1 Minute Base
90 Second Push (Pw 6%+)
90 Second Walking Recovery, Get Back To Base When Ready
🏃 Treadmill - Block 2
1 Minute Tread For Distance @ 9%
1 Minute Tread For Distance @ 7%
1 Minute Tread For Distance @ 5%
1 Minute Tread For Distance @ 3%
1 Minute Tread For Distance @ 1%
90 Second Walking Recovery, Get Back To Base When Ready
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🏃 Treadmill - Block 3
1 Minute Base
30 Second All Out (Pw @ 10%+)
2 Minute Walking Recovery, Get Back To Base When Ready
30 Second All Out (Pw @ 10%+)
3 Minute Walking Recovery, Get Back To Base When Ready
Finis
🏋️🚣 Rower / Weight Floor - Block 1
Circuit: Stable
8 Each X Lateral Step Down Toe Tap (Bodyweight)
12 X Trx Lat Pulldown
8 Each X Trx Resisted Torso Rotation
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2
Part 1 - Strength (0:00 - 6:30) - Circuit: Strong:
8 Total X Alt Step Out Deadlift
8 X Seated Arnold Press
8 Total X Seated Torso Rotation
Part 2 - Power (6:30 - 10:30) - Circuit: Power:
8 X Skier Swing
8 Total X Speed Skater With Power
Bonus (10:00 - 14:00):
100m Push Row, Rest
Repeat Until Finisher: 30 Second All Out Row
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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 | 7.5 Minute |
| tread | Treadmill - Block 2 | 5 Minute |
| tread | Treadmill - Block 3 | 7.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 7.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 14 Minute |