Today's Orange Theory Workout Intel – Sunday 11/2/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed ESP workout with decreasing push intervals on the tread, strength couplets on the floor, and rowing challenges to match distance.
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 - 14 Minutes
Block 1 - 11.25 Minutes
Goal: Increase Push Intensity As The Duration Decreases And Maintain Your All Out Intensity
75 Second Push (PW @ 6%+)
30 Second All Out (PW @ 10%+)
75 Second Walking Recovery
1 Minute Push (PW @ 6%+)
30 Second All Out (PW @ 10%+)
75 Second Walking Recovery
45 Second Push (PW @ 8%+)
30 Second All Out (PW @ 10%+)
75 Second Walking Recovery
30 Second Push (PW @ 8%+)
30 Second All Out (PW @ 10%+)
75 Second Walking Recovery
15 Second Push (PW @ 8%+)
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 10.75 Minutes
Goal: Maintain Your Push Intensity & Maintain Or Increase Your All Out Intensity As The Duration Decreases
2 Minute Push (PW @ 5%+)
1 Minute All Out (PW @ 10%+)
1 Minute Walking Recovery
2 Minute Push (PW @ 5%+)
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
3 Minute Push (PW @ 4%+), Last 30 Second Increase Intensity
90 Second To Transition To The Floor
🏋️ Weight Floor Block 1 - 7 Minutes
Work & Rest Tempo Couplet
4 X Mid Band Deadlift (Slow), Rest
8 X Mid Band Deadlift
10 Total X Mid Band Dumbbell Seated Torso Rotation
Repeat Until Time Is Called
75 Second To Transition To The Rower
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🚣 Rower Block 1 - 3 Minutes
Clear Screen
3 Minute Row For Distance, Check & Remember Distance
90 Second To Transition To The Floor
🏋️ Weight Floor Block 2 - 6.75 Minutes
Work & Rest Tempo Couplet
4 X Chest Press (Slow), Rest
8 X Chest Press, Rest
10 Total X Alt Forward Lunge, Rest
1 Minute To Transition To The Rower
🚣 Rower Block 2 - 3 Minutes
Goal: Match Or Beat Your Distance From The First Row Block
Clear Screen
3 Minute Row For Distance, Increase Intensity For The Last 30 Seconds, Check Distance
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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 - 14 Minutes | 14 Minute |
| floor | Weight Floor Block 1 - 7 Minutes | 7 Minute |
| rower | Rower Block 1 - 3 Minutes | 3 Minute |
| floor | Weight Floor Block 2 - 6.75 Minutes | 6.75 Minute |
| rower | Rower Block 2 - 3 Minutes | 3 Minute |