Today's Orange Theory Workout Intel – Saturday 9/13/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Mixed format workout with alternating treadmill and floor/rower blocks featuring push/base intervals, strength exercises with load & xplode movements, and 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 - 10.5 Minutes
90 Second Push
90 Second Base
90 Second Push
90 Second Base
90 Second Push
90 Second Base
1 Minute Push
30 Second All Out
2 Minute To Transition To The Floor
🏋️🚣 Rower / Weight Floor - Block 1 - 4.5 Minutes
Back To Back Load & Xplode
5 Each X Single Arm Half Kneeling To Stand
5 X Alt Tall Kneeling To Squat To Jump, Rest
Repeat Until Time Is Called
90 Second To Transition To The Rower
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🏋️🚣 Rower / Weight Floor - Block 2 - 4.5 Minutes
Back To Back
6 X Front Raise To Upright Row
12 Stroke Row @ 24 Strokes / Minute (Check & Remember Distance), Rest
2 Minute To Transition To Treadmill, Get To Base When Ready
🏃 Treadmill - Block 2 - 11.5 Minutes
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
30 Second All Out
2 Minute To Transition To The Floor
🏋️🚣 Rower / Weight Floor - Block 3 - 6 Minutes
Back To Back Load & Xplode:
5 Each X Single Arm Single Leg Lateral Step Up
10 Total X Lateral Bound (Stick It), Rest
10 X Bench Straight Leg Raise
Repeat Until Time Is Called
90 Second To Transition To The Rower
🏋️🚣 Rower / Weight Floor - Block 4 - 4 Minutes
Back To Back
6 X Bicep Curl To Hammer Curl
12 Stroke Row @ 24 Strokes / Minute (Check & Remember Distance), Rest
Repeat Until Time For Finisher:
30 Second Of Bicep Curl To Hammer Curl Or
30 Second All Out Row (100-200m+)
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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 |
| floor/rower | Rower / Weight Floor - Block 1 - 4.5 Minutes | 4.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 - 4.5 Minutes | 4.5 Minute |
| tread | Treadmill - Block 2 - 11.5 Minutes | 11.5 Minute |
| floor/rower | Rower / Weight Floor - Block 3 - 6 Minutes | 6 Minute |
| floor/rower | Rower / Weight Floor - Block 4 - 4 Minutes | 4 Minute |