Today's Orange Theory Workout Intel – Friday 3/21/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 3/4/25 2G workout featuring progressive incline pushes on the tread with all-outs, a power floor block with explosive movements, and a finisher row.
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 - 19.5 Minutes
Block 1 - 5.5 Minutes
30 Second Push @ 3%
45 Second Base
30 Second Push @ 4%
45 Second Base
30 Second Push @ 5%
45 Second Base
30 Second Push @ 6%
45 Second Base
30 Second All Out
75 Second Walking Recovery
Block 2 - 5.5 Minutes
30 Second Push @ 2%
45 Second Base
30 Second Push @ 3%
45 Second Base
30 Second Push @ 4%
45 Second Base
30 Second Push @ 5%
45 Second Base
30 Second All Out
75 Second Walking Recovery
Block 3 - 5.5 Minutes
30 Second Push
45 Second Base
30 Second Push @ 2%
45 Second Base
30 Second Push @ 3%
45 Second Base
30 Second Push @ 4%
45 Second Base
30 Second All Out
75 Second Walking Recovery
Block 4 - 3.5 Minutes
30 Second All Out @ 4%
30 Second Walking Recovery
30 Second All Out @ 3%
30 Second Walking Recovery
30 Second All Out @ 2%
30 Second Walking Recovery
30 Second All Out
🏋️ Weight Floor - 19 Minutes
2 Rounds Back To Back Load & Xplode:
8 Each X Goblet Step Down Toe Tap
8 Total X Speed Skater, Rest
2 Rounds Back To Back Load & Xplode:
8 Each X Bird Dog Low Row
8 X Low Row (Explosive), Rest
2 Rounds Back To Back Load & Xplode:
8 Each X Single Leg Bridge
8 X Skier Swing, Rest
2 Rounds Back To Back Load & Xplode:
8 Each X Single Dumbbell Pivot To Single Arm Neutral Grip Shoulder Press
8 X Alternating Single Arm Neutral Grip Push Press With Rotation, Rest
Bonus: Complete All Exercises As A Single Block
75 Second Recovery
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🚣 Rower - 3.5 Minutes
10 Stroke Build:
5 Stroke Push Row
5 Stroke All Out Row (Check Distance), Rack & 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 - 19.5 Minutes | 19.5 Minute |
| floor | Weight Floor - 19 Minutes | 19 Minute |
| rower | Rower - 3.5 Minutes | 3.5 Minute |