Today's Orange Theory Workout Intel – Wednesday 10/22/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging ESP workout featuring progressive treadmill blocks with increasing all-outs, rowing intervals, and a dynamic floor circuit combining heavy compound movements with core finishers.
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 - 19 Minutes
Block 1 - 2.5 Minutes
30 Second Push (Pw @ 8%+)
45 Second Base
30 Second Push (Pw @ 8%+)
45 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 4 Minutes
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
30 Second Push (Pw @ 8%+)
45 Second Base
30 Second Push (Pw @ 8%+)
45 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 5.5 Minutes
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
30 Second Push (Pw @ 8%+)
45 Second Base
30 Second Push (Pw @ 8%+)
45 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 4 - 7 Minutes
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
30 Second Push (Pw @ 8%+)
45 Second Base
30 Second Push (Pw @ 8%+)
Finisher: 45 Second All Out (Pw @ 10%+)
90 Second To Transition To Rower
🚣 Rower Block 1 - 2.5 Minutes
2.5 Minute Row For Distance @ 20 - 24 Strokes / Minute
Check & Remember Distance
90 Second To Transition To The Floor
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🏋️ Weight Floor - 14.75 Minutes
Block 1 - 11 Minutes
Two Rounds - Back-To-Back Superset:
8 X Mid Band Bridge (Shoulders On Bench)
8 X Mid Band Deadlift, Rest
8 X Mid Band In / Out Hops
When Done - Back-To-Back Superset:
8 X Trx Low Row
8 X Low Row, Rest
8 X Clean To Front Squat
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 3.75 Minutes Circuit
Three Rounds:
12 / 8 / 4 X Low Band Toe Reach (With Dumbbell)
12 / 8 / 4 X Low Band Seated Knee Tuck
12 / 8 / 4 X High Plank Alt Toe Tap
Bonus: Choose Your Favourite Exercise To Repeat Until Time Is Called
90 Second To Transition To The Rower
🚣 Rower Block 2 - 2.5 Minutes
2.5 Minute Row For Distance @ 20 - 24 Strokes / Minute, Last 45 Seconds Is The Finisher - Increased Intensity
Check Distance
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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 - 19 Minutes | 19 Minute |
| rower | Rower Block 1 - 2.5 Minutes | 2.5 Minute |
| floor | Weight Floor - 14.75 Minutes | 14.75 Minute |
| rower | Rower Block 2 - 2.5 Minutes | 2.5 Minute |