Today's Orange Theory Workout Intel – Wednesday 9/24/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging 2G workout mixing incline treadmill intervals with heavy compound strength movements and rowing buy-ins across two 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 - Block 1 - 10.5 Minutes
2 Minute Tread @ 3% (Pw @ 4%+)
1 Minute Base
90 Second Tread @ 6% (P @ 7%+)
1 Minute Base
1 Minute Tread @ 9% (Pw @ 9%+)
1 Minute Walking Recovery, Get To Base When Ready
30 Second Base
1 Minute Push (Pw @ 6%+)
1 Minute Push To All Out (Pw @ 6-10%)
30 Second All Out (Pw @ 10%+)
2 Minute To Transition To Floor
💪 Rower / Weight Floor Block 1 - 10.5 Minutes
Buy-In: 500m Row, Check & Remember Time
Circuit - Anchor:
4 Each X Single Arm Neutral Grip Thruster
8 X Bosu Reverse Hyperextension
4 Each X Single Arm Neutral Grip Thruster
8 X Bosu Kneeling Lateral Raise
Repeat Until Time Is Called
2 Minute To Transition To Treadmill, Get To Base When Ready
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🏃 Treadmill - Block 2 - 11 Minutes
1 Minute Tread @ 9% (Pw @ 9%+)
1 Minute Base
90 Second Tread @ 6% (P @ 7%+)
1 Minute Base
2 Minute Tread @ 3% (Pw @ 4%+)
1 Minute Walking Recovery, Get To Base When Ready
30 Second Base
1 Minute Push (Pw @ 6%+)
1 Minute Push To All Out (Pw @ 6-10%)
Finisher: 1 Minute All Out (Pw @ 10%+)
2 Minute To Transition To Floor
💪 Rower / Weight Floor Block 2 - 11 Minutes
Buy-In: 500m Row, Check Time
Circuit - Anchor:
4 Each X Bosu Kneeling Hip Thrust With Low To High Chop
8 X Thumbs Up Y
4 Each X Bosu Kneeling Hip Thrust With Low To High Chop
8 Total X Alt Cross Back Lunge
Repeat Until Time For Finisher
Finisher:
30 Second Of Bicycle Crunch (Slow)
30 Second Of Bicycle Crunch
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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 |
| rower/floor | Rower / Weight Floor Block 1 - 10.5 Minutes | 10.5 Minute |
| tread | Treadmill - Block 2 - 11 Minutes | 11 Minute |
| rower/floor | Rower / Weight Floor Block 2 - 11 Minutes | 11 Minute |