Today's Orange Theory Workout Intel – Tuesday 10/21/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging 2G workout mixing treadmill endurance blocks with inclines and pushes, paired with two floor blocks featuring lower body and upper body strength work with rowing intervals.
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 - 5.5 Minutes
Goal: Maintain Base Speed And Accumulate As Much Distance As Possible
90 Second Base @ 5% (Pw @ 7%+)
1 Minute Base
90 Second Base @ 6% (Pw @ 8%+)
1 Minute Base
30 Second Base @ 7% (Pw @ 9%+)
1 Minute Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2 - 4.5 Minutes
Goal: Get As Close As Possible To Distance From Block 1
90 Second Push (Pw @ 6%+)
30 Second Base
90 Second Push (Pw @ 6%+)
30 Second Base
30 Second All Out (Pw @ 10%+)
2 Minute To Transition To The Floor
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🏋️🚣 Rower / Weight Floor - Block 1 - 11 Minutes
Two Rounds Back-To-Back**
12 Total X Low Bench Goblet Alt Step-Down Squat
12 Total X Low Bench Reciprocating Chest Press, Rest
150m All Out Row (0:22 - 0:45)
When Done - Three Rounds Back-To-Back:
16 / 12 / 8 X Goblet Squat
16 / 12 / 8 X Chest Press, Rest
Bonus - Repeat Until Time Is Called:
8 X Goblet Squat
8 X Chest Press, Rest
2 Minute To Transition To The Treadmill, Get To Base When Ready
🏃 Treadmill - Block 3 - 5.5 Minutes
Goal: Maintain Base Speed And Accumulate As Much Distance As Possible
90 Second Base @ 5% (Pw @ 7%+)
1 Minute Base
90 Second Base @ 6% (Pw @ 8%+)
1 Minute Base
30 Second Base @ 7% (Pw @ 9%+)
1 Minute Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 4 - 4.5 Minutes
Goal: Get As Close As Possible To Distance From Block 3
90 Second Push (Pw @ 6%+)
30 Second Base
90 Second Push (Pw @ 6%+)
30 Second Base
30 Second All Out (Pw @ 10%+)
2 Minute To Transition To The Floor
🏋️🚣 Rower / Weight Floor - Block 2 - 11 Minutes
Two Rounds Back-To-Back**
12 Total X Low Bench Alt Step-Down Reverse Lunge To Single Leg Knee Drive
6 Each X Split Stance Reciprocating Shoulder Press
150m All Out Row (0:22 - 0:45)
When Done - Three Rounds Back-To-Back:
16 / 12 / 8 Total X Alt Reverse Lunge
16 / 12 / 8 X Shoulder Press, Rest
Bonus - Repeat Until Finisher:
8 Total X Alt Reverse Lunge
8 X Shoulder Press, Rest
Finisher: 30 Second Of Low Bench Squat Jack
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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 - 5.5 Minutes | 5.5 Minute |
| tread | Treadmill - Block 2 - 4.5 Minutes | 4.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 - 11 Minutes | 11 Minute |
| tread | Treadmill - Block 3 - 5.5 Minutes | 5.5 Minute |
| tread | Treadmill - Block 4 - 4.5 Minutes | 4.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 - 11 Minutes | 11 Minute |