Today's Orange Theory Workout Intel – Tuesday 5/13/25 2G 1000m Benchmark Row
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
2G benchmark workout featuring a 1000m row challenge with treadmill intervals and floor circuit 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 - 10 Minutes
0.2 Mile Run
Walking Recovery Until Ready For Next Round
Repeat Until Time Is Called
🚣 Rower - Block 1 - 2.25 Minutes
Goal: Decrease Your Split Time Every 45 Seconds
45 Second Row For Distance
45 Second Row For Distance, Decrease Split Times
45 Second Row For Distance, Decrease Split Times
75 Second Recovery, Set Up For Benchmark
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🚣 Rower - Block 2 - 6.5 Minutes
Set Up Rower For 1000m Interval
1000m Row
Check Time
Recovery Row Until Time Is Called
🏃 Treadmill - Block 2 - 5 Minutes
5 Minute Tread For Distance
1 Minute Walking Recovery
🏃 Treadmill - Block 3 - 5 Minutes
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
🏋️ Weight Floor - 11 Minutes Circuit
6 - 10 Each X Single Arm Chest Press
6 - 10 Total X Alt Lateral Lunge To Bicep Curl
6 - 10 Each X Bird Dog Low Row
6 - 10 X Seated Shoulder Press To Stand
Repeat Until Finisher: 1 Minute Of Seated Shoulder Press To Stand
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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 - 10 Minutes | 10 Minute |
| rower | Rower - Block 1 - 2.25 Minutes | 2.25 Minute |
| rower | Rower - Block 2 - 6.5 Minutes | 6.5 Minute |
| tread | Treadmill - Block 2 - 5 Minutes | 5 Minute |
| tread | Treadmill - Block 3 - 5 Minutes | 5 Minute |
| floor | Weight Floor - 11 Minutes Circuit | 11 Minute |