Today's Orange Theory Workout Intel – Monday 10/20/25 2G 200m Benchmark Row
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Benchmark 200m row with treadmill run/walk blocks, weight floor circuits, and treadmill push pace progressions. Mixed cardio and strength with high-intensity finisher.
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 - Block 1 (4 Minutes)
4 Minute Run For Distance (Choose Your Own Pace)
🏋️ Weight Floor - Block 1 (4 Minutes)
8 X Squat To Toes
8 X TRX High Row To Low Row
8 X Dumbbell Hip Hinge Swing
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🏃 Treadmill - Block 2 (4 Minutes)
4 Minute Tread For Time (Choose Your Own Pace)
🏃🚣 Rower / Weight Floor - Block 2 (4 Minutes)
200m All Out Row (Once Only)
Check Time, Transition To Floor
Circuit Until Time Called:
10 X Low Plank To Pike
10 Total X Alt Superhero
🏃 Treadmill - Block 3 (10 Minutes)
Goal: Increase Your Push Pace Each Round
3 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute All Out
🏃🚣 Rower / Weight Floor - Block 3 (10 Minutes)
200m All Out Row
Check Time, Transition To Floor
Circuit:
6 X Low Row To Neutral Grip Deadlift To Hammer Curl To Neutral Grip Shoulder Press
10 Total X Alt Lateral Lunge To Upright Row
10 Total X High Plank Pull Through
Repeat Until Finisher: 1 Minute Of High Plank Pull Through
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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 - Block 1 (4 Minutes) | 4 Minute |
| floor | Weight Floor - Block 1 (4 Minutes) | 4 Minute |
| tread | Treadmill - Block 2 (4 Minutes) | 4 Minute |
| run/row | Rower / Weight Floor - Block 2 (4 Minutes) | 4 Minute |
| tread | Treadmill - Block 3 (10 Minutes) | 10 Minute |
| run/row | Rower / Weight Floor - Block 3 (10 Minutes) | 10 Minute |