Today's Orange Theory Workout Intel – Friday 9/5/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Run/row block with ascending row distances followed by three floor blocks focusing on upper body, lateral movements, and core burnout.
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 / Rower - 23 Minutes
Set Your Row Monitor To 23 Minute Countdown
Keep Yourself Logged In To The Row And Do Not Log In To Your Treadmill
Do Not Reset Your Rower!
100m All Out Row, 0.1 Mile Run
200m All Out Row, 0.1 Mile Run
300m All Out Row, 0.1 Mile Run
Each Round, Add 100m To The Row, Try To Stay Close To A Push Effort On The Rower
Last Minute Is The Finisher And Is a All Out Row
Record Your Total Row Distance And Then Collapse (Member's Choice)
🏋️ Weight Floor - Block 1
Block 1 - 8 Minutes Back To Back
10 Total X TRX Alligators
10 X Bench Chest Fly
10 X Seated Lateral Raise
6 Each X Full Lateral Step Up To Knee Raise
90 Second Recovery
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🏋️ Weight Floor - Block 2
Block 2 - 8 Minutes Back-To-Back
10 X TRX High Row
10 Total X Bench Seated Alt Bicep Curl
10 Total X High Plank Pull-Through
6 Each X Goblet Lateral Lunge To Cross-Back Lunge
90 Second Recovery
🏋️ Weight Floor - Block 3
Block 3 - 4 Minutes Back-To-Back Construct
Core Burn-Out
1 Minute Of Deadbug Press
1 Minute Of Deadbugs
1 Minute Of Alt Deadbug With Press
Finisher: 1 Minute Of Coach's Choice Core Exercise (We Had Low Plank Hold)
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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 |
|---|---|---|
| run/row | Treadmill / Rower - 23 Minutes | 23 Minute |
| floor | Weight Floor - Block 1 | 8 Minute |
| floor | Weight Floor - Block 2 | 8 Minute |
| floor | Weight Floor - Block 3 | 4 Minute |