Today's Orange Theory Workout Intel – Wednesday 11/12/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed endurance and strength workout featuring progressive treadmill blocks with pushes and all-outs, paired with a floor block of compound movements and rowing intervals designed to reach a bonus round.
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 - 23.5 Minutes
Block 1 - 2.5 Minutes
1 Minute Push (Pw @ 6%+)
1 Minute Base
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 3 Minutes
1 Minute Push (Pw @ 6%+)
90 Second Base
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 3.5 Minutes
1 Minute Push (Pw @ 6%+)
2 Minute Base
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 4 - 4 Minutes
1 Minute Push (Pw @ 6%+)
2.5 Minute Base
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 5 - 4.5 Minutes
1 Minute Push (Pw @ 6%+)
3 Minute Base
Finisher: 30 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 23.5 Minutes
Goal: Make It To The Bonus Round
Part 1 - Back-To-Back:
12 X Goblet Sit To Stand
12 Each X Bench Bird Dog Low Row
12 Total X Decline High Plank Alt Toe Tap, Rest
200m All Out Row (0:30 - 1:00)
12 Total X Alt Step-Out Deadlift
6 Each X Single Leg Shoulder Press
12 Total X Bench Seated Torso Rotation, Rest
200m All Out Row (0:30 - 1:00)
Part 2 - Repeat Block With A 150m All Out Row (0:22 - 0:45)
Part 3 - Repeat Block With A 100m All Out Row (0:15 - 0:30)
Bonus: Repeat Exercises Only As One Block Until Time For Finisher
Finisher: 30 Second To Complete 12 X Bench Tap Squat Jump, Rest When Done
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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 - 23.5 Minutes | 23.5 Minute |
| floor/rower | Rower / Weight Floor - 23.5 Minutes | 23.5 Minute |