Today's Orange Theory Workout Intel – Monday 5/12/25 2G
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
Repeat of 5/1/25 with push/base intervals on tread and alternating upper/lower body supersets with rowing finishers on the floor.
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
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 (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 |