Today's Orange Theory Workout Intel – Sunday 10/19/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced 2G workout mixing endurance, strength, and power elements across treadmill and floor blocks with pushes, base pace work, all-outs, and dynamic dumbbell exercises.
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 - 20.25 Minutes
Block 1 - 9 Minutes
1 Minute Push (Pw @ 6%+)
1 Minute Base
1 Minute Push (Pw @ 6%+)
1 Minute Base
1 Minute Push (Pw @ 6%+)
1 Minute Base
1 Minute Push (Pw @ 6%+)
1 Minute Base
1 Minute Push (Pw @ 6%+)
90 Second Walking Recovery
Block 2 - 6.75 Minutes
45 Second Base @6 - 8% (Pw @ 8 - 10%)
45 Second Walk @6 - 8% (Pw @ 8 - 10%)
45 Second Base @6 - 8% (Pw @ 8 - 10%)
45 Second Walk @6 - 8% (Pw @ 8 - 10%)
45 Second Base @6 - 8% (Pw @ 8 - 10%)
45 Second Walk @6 - 8% (Pw @ 8 - 10%)
45 Second Base @6 - 8% (Pw @ 8 - 10%)
45 Second Walk @6 - 8% (Pw @ 8 - 10%)
45 Second Base @6 - 8% (Pw @ 8 - 10%)
90 Second Walking Recovery
Block 3 - 4.5 Minutes
30 Second All Out (Pw @ 10%+)
30 Second Walking Recovery
30 Second All Out (Pw @ 10%+)
30 Second Walking Recovery
30 Second All Out (Pw @ 10%+)
30 Second Walking Recovery
30 Second All Out (Pw @ 10%+)
30 Second Walking Recovery
Finisher: 30 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
🏋️ Weight Floor - 20.25 Minutes
Block 1 - 9 Minutes Work & Rest
12 - 16 Total X Low Bench Alt Step-Down Reverse Lunge To Single Leg Knee Drive, Rest
12 - 16 X Bridge Hold With Chest Fly, Rest
12 - 16 Total X High Plank Alt Dumbbell Tap, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 6.75 Minutes Work & Rest
6 - 10 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest
6 - 10 X Low Bench Chest Press, Rest
6 Each X Low Side Plank Leg Lift, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 3 - 4.5 Minutes Back To Back
Four Rounds:
8 / 6 / 4 / 2 X Dumbbell Burpee
8 / 6 / 4 / 2 X Squat To Press
When Done:
2 X Dumbbell Burpee
2 X Squat To Press
Repeat Until Time For The Finisher
Finisher: 30 Second Of Dumbbell Burpee To Squat To Press
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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 - 20.25 Minutes | 20.25 Minute |
| floor | Weight Floor - 20.25 Minutes | 20.25 Minute |