Today's Orange Theory Workout Intel – Friday 3/7/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Power-focused 2G workout with decreasing block intervals on the treadmill featuring push/all-out repeats, paired with strength elements on the floor including chest press, deadlifts, and core work.
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
Goal: Establish And Maintain Your Push And All Out Intensities, Increase As The Blocks Get Shorter
Repeat Until Buy-Out:
0.2 Miles Push
0.1 Miles All Out
Walking Recovery Until Ready For Next Round
Buy-Out: 30 Second All Out
75 Second Walking Recovery
🏃 Treadmill - Block 2
Repeat Until Buy-Out:
0.15 Miles Push
0.1 Miles All Out
Walking Recovery Until Ready For Next Round
Buy-Out: 30 Second All Out
75 Second Walking Recovery
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🏃 Treadmill - Block 3
Repeat Until Buy-Out:
0.1 Miles Push
0.1 Miles All Out
Walking Recovery Until Ready For Next Round
Buy-Out: 30 Second All Out
🏋️ Weight Floor - Block 1
3 Rounds Rep & Recover:
1 Minute To Do 10 X Chest Press, Recover Until Time Is Called
1 Minute To Do 10 X Deadlift, Recover Until Time Is Called
1 Minute To Do 10 Total X Alt Full V-Up, Recover Until Next Round
When Done With Round 3 - Buy-Out:
30 Second Of High Plank Alt Cross Body Knee Drive
75 Second Recovery
🏋️ Weight Floor - Block 2
3 Rounds Rep & Recover:
45 Second To Do 8 X Reverse Grip Low Row, Recover Until Time Is Called
45 Second To Do 8 X Goblet Sit To Stand, Recover Until Time Is Called
45 Second To Do 8 Total X High Plank Alt Toe Tap, Recover Until Next Round
When Done With Round 3 - Buy-Out:
30 Second Of High Plank Alt Cross Body Knee Drive
75 Second Recovery
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 | 9.5 Minute |
| tread | Treadmill - Block 2 | 7.25 Minute |
| tread | Treadmill - Block 3 | 4 Minute |
| floor | Weight Floor - Block 1 | 9.5 Minute |
| floor | Weight Floor - Block 2 | 7.25 Minute |