Today's Orange Theory Workout Intel – Friday 11/14/25 2G
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A mixed ESP workout featuring treadmill blocks with progressive inclines and all-outs, a rowing circuit with dumbbell marches, and a multi-round weight floor add-on circuit focusing on upper body strength.
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 - 19.5 Minutes
Block 1 - 5.5 Minutes
2 Minute Base @ 3% (Power Walkers @ 5%+)
1 Minute Base
1 Minute Push @ 2% (Power Walkers @ 4%+)
1 Minute Base
30 Second All Out (Power Walkers @ 10%+)
2 Minute Walking Recovery, Get To Base When Ready
Block 2 - 6.5 Minutes
2 Minute Base @ 4% (Power Walkers @ 6%+)
90 Second Base
1 Minute Push @ 3% (Power Walkers @ 5%+)
90 Second Base
30 Second All Out @ 2% (Power Walkers @ 10%+)
2 Minute Walking Recovery, Get To Base When Ready
Block 3 - 7.5 Minutes
2 Minute Base @ 5% (Power Walkers @ 7%+)
2 Minute Base
1 Minute Push @ 4% (Power Walkers @ 6%+)
2 Minute Base
Finisher: 30 Second All Out @ 3% (Power Walkers @ 10%+)
90 Seconds To Transition To The Floor
🚣 Rower - 5.5 Minutes Circuit
Goal: Match Or Beat Average Watts Each Round
150m All Out Row (0:22 - 0:45), Check & Remember Average Watts
10 Each X Dumbbell Single Arm March In Place
Repeat Until Time Is Called
2 Minute Recovery
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🏋️ Weight Floor - 16 Minutes Circuit Add-On
Round 1:
12 X Dumbbell Arnold Press
Round 2:
12 Total X Two Handed Dumbbell Alt Lateral Shift
12 X Dumbbell Arnold Press
Round 3:
6 Each X Balance Alt Bicep Curl
12 Total X Two Handed Dumbbell Alt Lateral Shift
12 X Dumbbell Arnold Press
Round 4:
6 Each X Single Arm Overhead Reverse Lunge
6 Each X Balance Alt Bicep Curl
12 Total X Two Handed Dumbbell Alt Lateral Shift
12 X Dumbbell Arnold Press
Bonus: Choose Your Favorite Exercises From The Circuit And Repeat Until Time For Finisher:
30 Second Of Arnold Press
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 - 19.5 Minutes | 19.5 Minute |
| rower | Rower - 5.5 Minutes Circuit | 5.5 Minute |
| floor | Weight Floor - 16 Minutes Circuit Add-On | 16 Minute |