Today's Orange Theory Workout Intel – Saturday 5/10/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-34
Push pace pyramid on treadmill with decreasing durations, followed by floor/rower circuit with TRX exercises and rowing intervals.
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 (19 Minutes)
Goal: Increase Your Push Pace As The Duration Decreases
3 Minute Push
90 Second Base
2.5 Minute Push
90 Second Base
2 Minute Push
90 Second Base
90 Second Push
90 Second Base
1 Minute Push
90 Second Base
30 Second Push
1 Minute All Out
90 Second Walking Recovery
🏃 Treadmill - Block 2 (2.5 Minutes)
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
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🏋️🚣 Weight Floor / Rower - Block 1 (19 Minutes)
Circuit - Member's Choice Takeaway:
8 X TRX Pull Up
8 X TRX Chest Press (Explosive)
8 X TRX Squat To Rotational Low Row
8 Each X Forward Lunge With Chop
8 Each X Balance Alt Bicep Curl
8 X Hip Hinge Swing
Row For Distance - 20 Strokes @ 24 - 26 Strokes / Minute, Check & Remember Distance
Round 1: All Exercises + Row
Round 2: Choose Any Five Exercises + Row
Round 3: Choose Any Four Exercises + Row
Round 4: Choose Any Three Exercises + Row
Round 5: Choose Any Two Exercises + Row
Bonus: Repeat All Exercises As A Single Block Until Time Is Called
90 Second Recovery
🏋️🚣 Weight Floor / Rower - Block 2 (2.5 Minutes)
Goal: Match Or Beat Your Reps Each Round
30 Second Of Squat To Press, Count & Remember Reps
30 Second Rest
30 Second Of Squat To Press, Count & Remember Reps
30 Second Rest
Finisher: 30 Second Of Squat To Press, Count & Remember Reps
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 (19 Minutes) | 19 Minute |
| tread | Treadmill - Block 2 (2.5 Minutes) | 2.5 Minute |
| floor/rower | Weight Floor / Rower - Block 1 (19 Minutes) | 19 Minute |
| floor/rower | Weight Floor / Rower - Block 2 (2.5 Minutes) | 2.5 Minute |