Today's Orange Theory Workout Intel – Friday 9/19/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 9/2/25 2G featuring progressive push speeds on the treadmill followed by cluster set strength work on the floor 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 - 23 Minutes
Goal: Increase Push Speed & Decrease Your Base Speed Each Round.
2 Minute Push (Pw @ 5%+)
1 Minute Base
2 Minute Push (Pw @ 5%+)
1 Minute Base
2 Minute Push (Pw @ 5%+)
1 Minute Base
2 Minute Push (Pw @ 5%+)
1 Minute Base
2 Minute Push (Pw @ 5%+)
1 Minute Base
2 Minute Push (Pw @ 5%+)
1 Minute Base
2 Minute Push (Pw @ 5%+)
1 Minute Base
1 Minute Push (Pw @ 6%+)
Finisher: 1 Minute All Out (Pw @ 10%+)
90 Second To Transition To Floor
🏋️🚣 Rower / Weight Floor - Block 1: 20 Minutes
Work & Rest - Cluster Set:
Close Grip Chest Press - AMREPSAP, ~10 Second Rest
Close Grip Chest Press - AMREPSAP, ~10 Second Rest
Close Grip Chest Press - AMREPSAP
100m All Out Row (0:15 - 0:30), Check & Remember Time
Work & Rest - Cluster Set:
Sumo Deadlift - AMREPSAP, ~10 Second Rest
Sumo Deadlift - AMREPSAP, ~10 Second Rest
Sumo Deadlift - AMREPSAP
100m All Out Row (0:15 - 0:30), Check & Remember Time
Work & Rest - Cluster Set:
Seated Low Row - AMREPSAP, ~10 Second Rest
Seated Low Row - AMREPSAP, ~10 Second Rest
Seated Low Row - AMREPSAP
100m All Out Row (0:15 - 0:30), Check Time
Work & Rest - Cluster Set:
Two Handed Single Dumbbell Alt Lateral Shift - AMREPSAP, ~10 Second Rest
Two Handed Single Dumbbell Alt Lateral Shift - AMREPSAP, ~10 Second Rest
Two Handed Single Dumbbell Alt Lateral Shift - AMREPSAP
Bonus:
12 X Close Grip Chest Press
12 X Sumo Deadlift
12 X Seated Low Row
12 Total X Two Handed Single Dumbbell Alt Lateral Shift
Repeat Until Time Is Called
1 Minute Recovery
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🏋️ Core Burn-Out - Block 2: 2 Minutes
30 Second Crunch
30 Second Double Crunch
Finisher
30 Second Bicycle Crunch
30 Second Crunch Hold With Alt Heel Tap
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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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - Block 1: 20 Minutes | 20 Minute |
| floor | Core Burn-Out - Block 2: 2 Minutes | 2 Minute |