Today's Orange Theory Workout Intel – Saturday 11/22/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Power-focused workout featuring descending all-out intervals on the treadmill paired with explosive strength work on the floor. Multiple all-out bursts with decreasing duration and increasing intensity.
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
Goal: Increase All Out Intensity As The Duration Decreases
90 Second Push (PW @ 6%+)
90 Second Base
1 Minute All Out (PW @ 10%+)
45 Second Walking Recovery
1 Minute All Out (PW @ 10%+)
45 Second Walking Recovery
1 Minute All Out (PW @ 10%+)
45 Second Walking Recovery
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery
Finisher: 30 Second All Out (PW @ 10%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - Block 1
Work & Rest - Unload/Load/Xplode:
8 X TRX Shoulder Press, Rest
8 X Seated Arnold Press, Rest
Bench Power Push-Up AMREPSAP, Rest
Work & Rest - Unload/Load/Xplode:
8 X Bodyweight Bridge, Rest
8 X Two Handed Single Dumbbell Deadlift, Rest
Hip Hinge Swing AMREPSAP, Rest
Repeat Until Time Is Called
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🏋️🚣 Rower / Weight Floor - Block 2
Block 2 - 12 Minutes Circuit
Four Rounds:
400 / 300 / 200 / 100m Push Row
12 Total X Front Loaded Alt Reverse Lunge
12 Total X Alt Upright Row
When Done: Row Or Repeat Exercises Until Finisher: 30 Second To Complete 100m All Out Row (0:15 - 0:30)
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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 - Block 1 | 10.75 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 12 Minute |