Today's Orange Theory Workout Intel – Sunday 9/7/25 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A three-block power-focused workout featuring decreasing push/all-out intervals on the treadmill paired with rowing and explosive lower body movements on the floor.
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 - 7.5 Minutes
45 Second Push (Pw @ 8%+)
1 Minute All Out (Pw @ 10%+)
1 Minute Walking Recovery
45 Second Push (Pw @ 8%+)
30 Second Base
1 Minute All Out (Pw @ 10%+)
1 Minute Walking Recovery
30 Second Base
1 Minute All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 6.75 Minutes
45 Second Push (Pw @ 8%+)
45 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
45 Second Push (Pw @ 8%+)
30 Second Base
45 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
30 Second Base
45 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 6 Minutes
45 Second Push (Pw @ 8%+)
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
45 Second Push (Pw @ 8%+)
30 Second Base
30 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
30 Second Base
30 Second All Out (Pw @ 10%+)
90 Second Transition To Floor
🚣 Rower / Weight Floor - 20.25 Minutes
Block 1 - 7.5 Minutes
Buy-In:
45 Second Push Row (22 - 24 Strokes / Minute)
1 Minute All Out Row (22 - 24 Strokes / Minute) (200 - 300m+), Check & Remember Average Watts
Back To Back - Load & Xplode:
5 X Low Bench Single Arm Split Squat (Rear Foot Elevated) (L)
5 X Low Bench Reverse Lunge To Single Leg Hop (L), Rest
5 X Low Bench Single Arm Split Squat (Rear Foot Elevated) (R)
5 X Low Bench Reverse Lunge To Single Leg Hop (R), Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 6.75 Minutes
Buy-In:
45 Second Push Row (22 - 24 Strokes / Minute)
45 Second All Out Row (22 - 24 Strokes / Minute) (200 - 300m+), Check & Remember Average Watts
Back To Back - Load & Xplode:
5 Each X Split Stance Low Row
10 Total X Alt Low Row (Explosive), Rest
Repeat Until Time Is Called
90 Second Recovery
Block 3 - 6 Minutes
Buy-In:
30 Second Push Row (22 - 24 Strokes / Minute)
45 Second All Out Row (22 - 24 Strokes / Minute) (200 - 300m+), Check Average Watts
Back To Back - Load & Xplode:
8 X Two Handed Single Dumbbell Squat
8 X Low Bench Burpee To Squat Jack, Rest
Repeat Until Time Is Called
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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 |
| rower | Rower / Weight Floor - 20.25 Minutes | 20.25 Minute |