Today's Orange Theory Workout Intel – Thursday 10/30/25 2G Hell Week #7 The Witches' Hold
Type
Format
2G
Difficulty
Brutal●●●●●
Est. Splats
35-45
Hell Week #7 features power-focused blocks with all-out sprints, hill pyramids, and strength holds. Expect high splat potential with intense tread intervals and challenging floor combinations.
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: 10.5 Minutes
30 Second Push (Pw @ 8%+)
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery, Get Back To Base Aqap
30 Second Push (Pw @ 8%+)
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery, Get Back To Base Aqap
30 Second Push (Pw @ 8%+)
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery, Get Back To Base Aqap
30 Second Push (Pw @ 8%+)
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery, Get Back To Base Aqap
30 Second Push (Pw @ 8%+)
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery, Get Back To Base Aqap
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2: 11.5 Minutes
Part 1 - 0:00 - 8:15 (Hill Pyramid Aka Son Of Everest):
45 Second Tread (Pw @ 1%+)
45 Second Tread @ 3% (Pw @ 3%+)
45 Second Tread @ 6% (Pw @ 6%+)
45 Second Tread @ 9% (Pw @ 9%+)
45 Second Tread @ 12% (Pw @ 12%+)
45 Second Tread @ 15% (Pw @ 15%)
45 Second Tread @ 12% (Pw @ 12%+)
45 Second Tread @ 9% (Pw @ 9%+)
45 Second Tread @ 6% (Pw @ 6%+)
45 Second Tread @ 3% (Pw @ 3%+)
45 Second Tread (Pw @ 1%+)
Part 2 - 8:15 - 11:15 (Tread Distance Challenge Aka .25 Mile Benchmark):
3 Minute To Complete 0.25 Mile Run
Walking Recovery Until Ready To Begin Bonus
Bonus: Tread Until Time For Finisher
Finisher: 15 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
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🏋️🚣 Rower / Weight Floor - Block 1: 10.5 Minutes
Work & Rest:
6 - 10 X Sumo Squat, Rest
6 - 10 X Front Raise, Rest
6 - 10 Each X Split Squat, Rest
6 - 10 X Bicep Curl To Uppercut, Rest
6 - 10 X Hollow Rocks, Rest
Repeat Until Time Is Called
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2: 11.5 Minutes
Part 1 - 0:00 - 8:15:
Back-To-Back:
6 X Sumo Squat Hold With Front Raise
6 X Squat Hold Squat Jacks, Rest
Back-To-Back:
6 X Split Squat Hold With Bicep Curl (L)
6 X Split Squat Hold With Uppercut (R), Rest
Back-To-Back:
6 X Hollow Hold Tricep Extension
6 X Hollow Hold Close Grip Chest Press, Rest
Repeat Until Time For Next Part
Part 2 - 8:15 - 11:15:
3 Minute To Complete 400m Row
Bonus: Low Plank (Rest As Needed) Until Time For Finisher
Finisher: 15 Second Low Plank
How Was This Workout?
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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: 10.5 Minutes | 10.5 Minute |
| tread | Treadmill - Block 2: 11.5 Minutes | 11.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1: 10.5 Minutes | 10.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2: 11.5 Minutes | 11.5 Minute |