Today's Orange Theory Workout Intel – Friday 11/21/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Repeat workout with tread/rower block featuring base-to-push-to-all-out intervals and a floor block combining upper body strength movements with rowing circuits.
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 / Rower - 23.5 Minutes
Block 1 - 11.5 Minutes
Goal: Establish Intensities In The First Block And Maintain For The Second
30 Second Base
1 Minute Base To Push (PW @ 1 - 6%)
30 Second Base
1 Minute Base To Push (PW @ 1 - 6%)
1 Minute Push (PW @ 6%+)
30 Second Base
1 Minute Base To Push (PW @ 1 - 6%)
1 Minute Push (PW @ 6%+)
1 Minute Push To All Out (PW @ 6 - 10%)
30 Second Base
1 Minute Base To Push (PW @ 1 - 6%)
1 Minute Push (PW @ 6%+)
1 Minute Push To All Out (PW @ 6 - 10%)
30 Second All Out (PW @ 10%+)
Collapse (Member's Choice)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 10.5 Minutes
30 Second Base
45 Second Base To Push (PW @ 1 - 6%)
30 Second Base
45 Second Base To Push (PW @ 1 - 6%)
1 Minute Push (PW @ 6%+)
30 Second Base
45 Second Base To Push (PW @ 1 - 6%)
1 Minute Push (PW @ 6%+)
1 Minute Push To All Out (PW @ 6 - 10%)
30 Second Base
45 Second Base To Push (PW @ 1 - 6%)
1 Minute Push (PW @ 6%+)
1 Minute Push To All Out (PW @ 6 - 10%)
30 Second All Out (PW @ 10%+)
Collapse (Member's Choice)
90 Seconds To Transition To The Floor
🏋️🚣 Rower / Weight Floor
Block 1 - 11.5 Minutes Circuit
16 Total X Goblet Alt Forward Lunge With Torso Rotation
16 X Reverse Fly
8 Each X TRX Single Arm Reach With Rotation
20 Stroke Row (24 Strokes / Minute)
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 10.5 Minutes
Two Rounds Back-To-Back Strong & Stable:
5 Each X Single Arm Squat
5 Each X TRX Single Leg Squat, Rest
10 X TRX Bicep Curl, Rest
Two Rounds Back-To-Back Strong & Stable:
10 X Tricep Kickback
5 Each X Balance Overhead Tricep Extension, Rest
5 Each X TRX Cross-Back Lunge, Rest
Bonus: Repeat Exercises As One Block Until Time For Finisher: 30 Second Of High Plank Alt Cross Body Knee Drive
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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 |
|---|---|---|
| run/row | Treadmill / Rower - 23.5 Minutes | 23.5 Minute |
| floor/rower | Rower / Weight Floor | 22 Minute |