Today's Orange Theory Workout Intel – Sunday 5/4/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed ESP workout featuring treadmill push/all-out intervals, weight floor strength work with lunges and rows, and a rowing finisher with squat recoveries.
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 - 22.25 Minutes
Block 1 - 18 Minutes
3 Minute Push
90 Second Walking Recovery
2.5 Minute Push
90 Second Walking Recovery
2 Minute Push To All Out
90 Second Walking Recovery
90 Second Push To All Out
90 Second Walking Recovery
1 Minute All Out
90 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 2 - 4.25 Minutes
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
🏋️ Weight Floor - 18 Minutes
18 Minutes Work & Rest
16 - 20 Total X Goblet Alt Reverse Lunge With Rotation, Rest
16 - 20 X TRX Reverse Grip Low Row
16 - 20 X TRX Rotational Chest Press
16 - 20 X Bridge
~30 Second Boat Hold
Repeat Until Time Is Called
90 Second Recovery
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🚣 Rower - 4.25 Minutes
4.25 Minutes Rep & Recover
30 Second All Out Row (100 - 200m+)
45 Second To Do 10 X Squat To Toes, Recover When Done
30 Second All Out Row (100 - 200m+)
45 Second To Do 10 X Squat To Toes, Recover When Done
30 Second All Out Row (100 - 200m+)
45 Second To Do 10 X Squat To Toes, Recover When Done
Finisher: 30 Second All Out Row (100 - 200m+)
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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 - 22.25 Minutes | 22.25 Minute |
| floor | Weight Floor - 18 Minutes | 18 Minute |
| rower | Rower - 4.25 Minutes | 4.25 Minute |