Today's Orange Theory Workout Intel – Tuesday 7/29/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
20-30
A balanced 2G workout mixing treadmill intervals with incline work, a 1000m build row with all-out efforts, and a structured weight floor session with upper body focus and a finisher.
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 - 7 Minutes
1 Minute Push (Pw @ 6%+)
1 Minute Walk @ 8% (Pw @ 8%+)
1 Minute Push (Pw @ 6%+)
1 Minute Walk @ 8% (Pw @ 8%+)
1 Minute Push (Pw @ 6%+)
1 Minute Walk @ 8% (Pw @ 8%+)
1 Minute Push (Pw @ 6%+)
2 Minute To Transition To The Rower
🚣 Rower - 7 Minutes
1000m Build Row
Set Row To 1000m Countdown
400m Base Row
300m Base To Push Row
200m Push Row
100m All Out Row (0:15 - 0:30)
Recovery Until Ready To Start Bonus Round
Bonus: Rack & Rest 100m All Out Row (0:15 - 0:30) Until Time Is Called
2 Minute To Transition To The Treadmill
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🏃 Treadmill - Block 2 - 14 Minutes
2 Minute Push (Pw @ 5%+)
1 Minute Walk @ 6% (Pw @ 6%+)
1 Minute Walk @ 8% (Pw @ 8%+)
2 Minute Push (Pw @ 5%+)
1 Minute Walk @ 6% (Pw @ 6%+)
1 Minute Walk @ 8% (Pw @ 8%+)
2 Minute Push (Pw @ 5%+)
1 Minute Walk @ 6% (Pw @ 6%+)
1 Minute Walk @ 8% (Pw @ 8%+)
2 Minute Push (Pw @ 5%+), Last 30 Seconds Is The Finisher Which Is At An Increased Intensity
2 Minute To Transition To The Floor
🏋️ Weight Floor - 14 Minutes
Two Rounds Back To Back:
12 Total X Alt Chest Fly
12 X Seated Scaption, Rest
Two Rounds Back To Back:
12 Total X Goblet Alt Lateral Lunge
12 X Single Dumbbell Good Morning, Rest
Two Rounds Back To Back:
12 X Upright Row
12 X Reverse Fly, Rest
If Finished, Repeat All Exercises A Single Block Until Time For Finisher
Finisher: 30 Second Of Seated Knee Tuck
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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 Minutes | 7 Minute |
| rower | Rower - 7 Minutes | 7 Minute |
| tread | Treadmill - Block 2 - 14 Minutes | 14 Minute |
| floor | Weight Floor - 14 Minutes | 14 Minute |