Today's Orange Theory Workout Intel – Friday 2/28/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Power-focused 2G workout with all-out sprints on the treadmill and explosive strength work on the floor/rower. Goal is to increase all-out paces with multiple high-intensity intervals.
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 (12.25 Minutes)
Goal: Increase Your All Out Paces
90 Second Push
90 Second Base
90 Second Push To All Out
1 Minute Walking Recovery
90 Second Base
90 Second Push To All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
90 Second Walking Recovery
🏃 Treadmill - Block 2 (9.25 Minutes)
Goal: Increase Your All Out Paces
1 Minute Push
1 Minute Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute Base
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
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🏋️🚣 Rower / Weight Floor - Block 1 (12.25 Minutes)
Buy-In: 90 Second Row For Distance (26 Strokes / Minute) - Check And Remember Distance (Once Only)
Work & Rest Until Buy-Out:
4 - 8 Each X Single Arm Snatch To Overhead Reverse Lunge, Rest
4 - 8 Each X Split Stance Single Arm Reverse Grip Low Row (Explosive), Rest
4 - 8 Total X Push Up (Explosive) To Alt High Side Plank, Rest
Buy-Out: 45 Second Row For Distance (24 Strokes / Minute) - Check Distance
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2 (9.25 Minutes)
Buy-In: 1 Minute Row For Distance (26 Strokes / Minute) - Check And Remember Distance (Once Only)
Work & Rest Until Finisher:
4 - 8 Each X Single Arm High Pull With Power, Rest
4 - 8 Each X Skier Swing, Rest
4 - 8 Total X Sit-Up With Knee Tuck, Rest
Finisher: 30 Second Row For Distance (24 Strokes / Minute) - Check Distance
How Was This Workout?
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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 (12.25 Minutes) | 12.25 Minute |
| tread | Treadmill - Block 2 (9.25 Minutes) | 9.25 Minute |
| floor/rower | Rower / Weight Floor - Block 1 (12.25 Minutes) | 12.25 Minute |
| floor/rower | Rower / Weight Floor - Block 2 (9.25 Minutes) | 9.25 Minute |