Today's Orange Theory Workout Intel – Friday 12/5/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced 2G workout combining treadmill intervals with rowing and weight floor circuits. Features power bursts and sustained efforts across both blocks.
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: 5 Minutes
90 Second Base
75 Second Base To Push
60 Second Push
45 Second Push To All Out
30 Second All Out
🏃 Treadmill - Block 2: 17 Minutes
90 Second Push
45 Second Base
45 Second All Out
45 Second Walking Recovery
75 Second Push
45 Second Base
45 Second All Out
1 Minute Walking Recovery
60 Second Push
45 Second Base
45 Second All Out
75 Second Walking Recovery
45 Second Push
45 Second Base
45 Second All Out
90 Second Walking Recovery
30 Second Push
45 Second Base
45 Second All Out
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🚣 Rower / Weight Floor - Block 1: 5 Minutes Circuit
8 Upright Row With Mini Bands Around The Calves
8 Deadlift, Keep Mini Bands In The Same Place
🏋️🚣 Rower / Weight Floor - Block 2: 17 Minutes Work And Rest
6-10 Total Alt Transverse Goblet Squat - Rest
6-10 Hammer Curl (Seated) - Rest
6-10 Total Alt Goblet Step Down Toe Tap - Rest
6-10 Shoulder Press (Seated) - Rest
6-10 Total Goblet Alt Lateral Shift - Rest
150m All Out Row - Rest
Repeat Until Finisher: 45 Second Hammer Curl To Shoulder Press
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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 Minutes | 5 Minute |
| tread | Treadmill - Block 2: 17 Minutes | 17 Minute |
| rower | Rower / Weight Floor - Block 1: 5 Minutes Circuit | 5 Minute |
| floor/rower | Rower / Weight Floor - Block 2: 17 Minutes Work And Rest | 17 Minute |