Today's Orange Theory Workout Intel – Thursday 5/1/25 2G
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-28
Balanced 2G workout with push/base intervals on the treadmill and strength supersets on the floor/rower with rowing finishers.
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 (11 Minutes)
90 Second Push
1 Minute Base
90 Second Push
1 Minute Base
90 Second Push
1 Minute Base
90 Second Push
1 Minute Base
1 Minute All out
90 Second Walking Recovery
🏃 Treadmill - Block 2 (11 Minutes)
Goal: Increase Your Push Pace
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute All out
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🏋️🚣 Rower / Weight Floor - Block 1 (11 Minutes)
3 Rounds Back To Back Superset:
8 X Chest Fly
16 / 12 / 8 Total X Reciprocating Chest Press, Rest
2 Rounds Back To Back Superset:
8 X Straight Arm Sit-Up
8 Total X Deadbug, Rest
When Done Repeat All Exercises At 8 Reps Until Time Is Called For The Buy-Out
Buy-Out:
30 Second Push Row @ 28 Strokes / Minute
30 Second Push Row @ 24 Strokes / Minute
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2 (11 Minutes)
3 Rounds Back To Back Superset:
8 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
8 Total X Goblet Alt Step Down Squat, Rest
2 Rounds Back To Back Superset:
8 X TRX Lat Pulldown
8 X Pullover, Rest
When Done Repeat All Exercises At 8 Reps Until Time Is Called For The Finisher
Finisher:
30 Second Push Row @ 28 Strokes / Minute
30 Second Push Row @ 24 Strokes / Minute
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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 (11 Minutes) | 11 Minute |
| tread | Treadmill - Block 2 (11 Minutes) | 11 Minute |
| floor/rower | Rower / Weight Floor - Block 1 (11 Minutes) | 11 Minute |
| floor/rower | Rower / Weight Floor - Block 2 (11 Minutes) | 11 Minute |