Today's Orange Theory Workout Intel – Friday 3/14/25 2G 2000m Benchmark Row
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
2G benchmark workout featuring a 2000m row challenge with complementary treadmill and floor blocks testing endurance and strength.
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 / Weight Floor - Block 1
Buy-In: 0.5 Mile Run For Distance - Once Only
Circuit:
5 Each X TRX Single Arm Squat Reach With Rotation To Row
10 X Hip Hinge Swing
10 X High Plank Knee Tuck
3 Minute To Transition To Rower
🚣 Rower / Tread Block 1
Clear Monitor, Set To 2000m Countdown
2000m Row
Check And Record Time In Challenge Tracker
Repeat Until Time Is Called:
0.1 Mile Tread (Pw 80m / 0.05 Miles)
30 Second Walking Recovery
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🏃 Tread Block 2
30 Second Push
90 Second Base
30 Second Push
90 Second Base
30 Second Push
90 Second Base
1 Minute All Out
3 Minute To Transition To Floor
🏋️ Weight Floor Block 2
Circuit
10 X TRX Chest Press
10 Total X Alt Lateral Lunge
10 X Clean To Neutral Grip Push Press
Repeat Until Finisher:
1 Minute Of TRX Chest Press Or
1 Minute Of Alt Lateral Lunge Or
1 Minute Of Clean To Neutral Grip Push
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 / Weight Floor - Block 1 | 13 Minute |
| rower | Rower / Tread Block 1 | 13 Minute |
| tread | Tread Block 2 | 7 Minute |
| floor | Weight Floor Block 2 | 7 Minute |