Today's Orange Theory Workout Intel – Saturday 9/6/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging ESP workout featuring high-intensity intervals on the treadmill with heavy incline work and a dynamic rower/floor circuit with buy-in rows and varied strength movements.
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 - 20.25 Minutes
Block 1 - 7 Minutes
1 Minute Base
1 Minute Base To Push (Pw @ 1 - 6%)
1 Minute Push (Pw @ 6%+)
1 Minute Push To All Out (Pw @ 6 - 10%)
1 Minute All Out (Pw @ 10%+)
1 Minute Walking Recovery
1 Minute All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 7.5 Minutes
6 Minute Tread For Distance @ 10%, Decrease Incline By 1 - 2% Every Minute
30 Second All Out (Pw @ 10%+)
30 Second Walking Recovery
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 6.25 Minutes
30 Second Base
30 Second Base To Push (Pw @ 1 - 6%)
30 Second Push (Pw @ 6%+)
30 Second Push To All Out (Pw @ 6 - 10%)
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
30 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
30 Second All Out (Pw @ 10%+)
30 Second Walking Recovery
Finisher: 30 Second All Out (Pw @ 10%+)
90 Second Transition To Floor
🏋️🚣 Rower / Weight Floor - 20.75 Minutes
Block 1 - 7 Minutes
Buy-In: 250m Push Row, Check & Remember Time (Just Once)
Circuit:
12 Total X Alt Lateral Lunge
12 Each X Bench High Plank Single Arm Reverse Fly
12 X TRX Rollout
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 7.5 Minutes
Buy-In: 250m Push Row (22 Strokes / Minute), Check & Remember Time (Just Once)
Circuit:
6 - 10 Total X Goblet Alt Forward Lunge With Torso Rotation
6 - 10 X Reverse Fly
6 Each X TRX Two Handed Hip Drop
Repeat Until Time Is Called
90 Second Recovery
Block 3 - 6.25 Minutes
Buy-In: 250m All Out Row (0:37 - 1:15), Check Time (Just Once)
Circuit:
4 - 8 X Clean
10 Total X Bench Lateral Hop Over
10 Total X TRX Low Plank With Alt Knee Raise
Repeat Until Time For Finisher
Finisher:
30 Second Of Clean Or
30 Second Of Bench Lateral Hop Over
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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 - 20.25 Minutes | 20.25 Minute |
| floor/rower | Rower / Weight Floor - 20.75 Minutes | 20.75 Minute |