Today's Orange Theory Workout Intel – Sunday 11/30/25 2G
Type
Format
2G
Difficulty
Moderate●●●●●
Est. Splats
12-22
Active recovery focused 2G with progressive tread/row intervals and strength floor work combining TRX, split squats, and core training.
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 Minutes
Goal: Active Recovery On The Tread, Match Or Beat Your Row Time Each Round
0.1 Mile Base (PW 0.05 Miles @ 1 - 3%)
200m All Out Row, Check & Remember Time
Increase Distance By 0.1 Miles (PW 0.05 Miles) Each Round
Repeat Until Time For The Finisher
Finisher: 30 Second All Out At Your Current Station
90 Seconds To Transition To The Floor
🏋️ Weight Floor - Block 1
Block 1 - 4 Minutes Back-To-Back
8 X TRX Chest Press
8 X TRX High Row
8 Total X Heisman, Rest
Repeat Until Time Is Called
90 Second Recovery
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🏋️ Weight Floor - Block 2
Block 2 - 13 Minutes Work & Rest
8 Each X Split Squat, Rest
8 Total X Alt Sumo Deadlift, Rest
8 Each X Split Stance Single Arm High Row, Rest
8 Total X Floor Alt Chest Press, Rest
Repeat Until Time Is Called
90 Second Recovery
🏋️ Weight Floor - Block 3
Block 3 - 3 Minutes
Coach Choice - Core Blast
Repeat Until Time For Finisher: 30 Second Of Coach Choice Core Exercise
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 |
|---|---|---|
| run/row | Treadmill / Rower - 23 Minutes | 23 Minute |
| floor | Weight Floor - Block 1 | 4 Minute |
| floor | Weight Floor - Block 2 | 13 Minute |
| floor | Weight Floor - Block 3 | 3 Minute |