Today's Orange Theory Workout Intel – Wednesday 9/17/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed modal workout combining push pace and incline work on the tread with rowing and dumbbell exercises on the floor, featuring buy-in intervals and increasing intensity blocks.
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 - 20 Minutes
Block 1 - 8 Minutes
Goal: Maintain Or Increase Your Push Pace Each Round
2 Minute Push (Pw @ 5%+)
1 Minute Base
2 Minute Push (Pw @ 5%+)
1 Minute Base
2 Minute Push (Pw @ 5%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 7 Minutes
Goal: Maintain Your Base Pace As The Inclines Increase
1 Minute Base @ 3% (Pw @ 5%+)
1 Minute Base
1 Minute Base @ 4% (Pw @ 6%+)
1 Minute Base
1 Minute Base @ 5% (Pw @ 7%+)
1 Minute Base
1 Minute Base @ 6% (Pw @ 8%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 5 Minutes
Goal: Maintain Or Increase Your All Out Intensity
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
Finisher: 30 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 20 Minutes
Block 1 - 8 Minutes
Buy-In: 40 Stroke Base Row, Check & Remember Distance
Work & Active Recovery:
12 - 20 X Dumbbell Bench Tap Squat
12 X Low Band Neutral Grip Shoulder Press
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 7 Minutes
Goal: Match Or Beat Half Your Distance From Block 1
Buy-In: 20 Stroke Push Row @ 22 Strokes / Minute, Check & Remember Distance
Work & Active Recovery:
6 - 10 X Chest Press
12 X Low Band Deadlift To Low Row
Repeat Until Time Is Called
90 Second Recovery
Block 3 - 5 Minutes
Goal: Match Or Beat Half Your Distance From Block 2
Buy-In: 10 Stroke All Out Row @ 28 Strokes / Minute (80-120m+), Check Distance
Work & Active Recovery:
4 - 8 Total X Alt Single Arm Snatch
12 Total X Low Band Crunch Hold With Scissors
Repeat Until Time For Finisher: 30 Second Of Alt Single Arm Snatch
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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 - 20 Minutes | 20 Minute |
| floor/rower | Rower / Weight Floor - 20 Minutes | 20 Minute |