Today's Orange Theory Workout Intel – Wednesday 10/1/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-35
Progressive treadmill push intervals with increasing incline and power requirements, paired with heavy strength work on the floor featuring drop sets and core burnout.
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 - 18 Minutes
Block 1 - 3 Minutes
3 Minute Push (Pw @ 4%+)
1 Minute Walking Recovery, Get To Base When Ready
Block 2 - 3 Minutes
2.5 Minute Push (Pw @ 4%+)
30 Second Push @ 1.5% (Pw @ 5+)
1 Minute Walking Recovery, Get To Base When Ready
Block 3 - 3 Minutes
2 Minute Push (Pw @ 4%+)
30 Second Push @ 1.5% (Pw @ 5%+)
30 Second Push @ 2% (Pw @ 6%+)
1 Minute Walking Recovery, Get To Base When Ready
Block 4 - 3 Minutes
90 Second Push (Pw @ 4%+)
30 Second Push @ 1.5% (Pw @ 5%+)
30 Second Push @ 2% (Pw @ 6%+)
30 Second Push @ 2.5% (Pw @ 7%+)
1 Minute Walking Recovery, Get To Base When Ready
Block 5 - 3 Minutes
1 Minute Push (Pw @ 4%+)
30 Second Push @ 1.5% (Pw @ 5%+)
30 Second Push @ 2% (Pw @ 6%+)
30 Second Push @ 2.5% (Pw @ 7%+)
30 Second Push @ 3% (Pw @ 8%+)
1 Minute Walking Recovery, Get To Base When Ready
Block 6 - 3 Minutes
30 Second Push (Pw @ 4%+)
30 Second Push @ 1.5% (Pw @ 5%+)
30 Second Push @ 2% (Pw @ 6%+)
30 Second Push @ 2.5% (Pw @ 7%+)
30 Second Push @ 3% (Pw @ 8%+)
Finisher: 30 Second Push @ 3.5% (Pw @ 9%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 22 Minutes
Block 1 - 19 Minutes
Back-To-Back Drop Set:
6 - 10 X Shoulder Press (Heavy)
Reciprocating Shoulder Press (Lighter) Amrepsap, Rest
6 - 10 Total X Alt Sumo Deadlift
150m All Out Row (0:22 - 0:45), Check & Remember Time
Back-To-Back Drop Set:
6 - 10 X Low Row (Heavy)
Reciprocating Low Row (Lighter) Amrepsap, Rest
6 - 10 Total X Goblet Alt Forward Lunge With Torso Rotation
150m All Out Row (0:22 - 0:45), Check & Remember Time
Repeat Until Time Is Called
1 Minute Recovery
Block 2 - 3 Minutes Core Burn-Out - Back-To-Back
Goal: Match Or Beat Your Reps On The V-Ups
30 Second Of Low Plank
30 Second Of Full V-Up, Count & Remember Reps
30 Second Of Low Plank
30 Second Of Full V-Up, Count & Remember Reps
30 Second Of Low Plank
Finisher: 30 Second Of Full V-Up, Count & Check Reps
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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 - 18 Minutes | 18 Minute |
| floor/rower | Rower / Weight Floor - 22 Minutes | 22 Minute |