Today's Orange Theory Workout Intel – Saturday 4/6/24 2G Run / Row
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
A high-intensity 2G Run/Row workout featuring three treadmill blocks with push/all-out intervals paired with one-minute all-out rows, followed by a weight floor section with compound movements and pushup finishers.
Here's the full breakdown for today's power template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill Block 1
3 Minute Push
1 Minute All Out
🚣 Rower Block 1
1 Minute All Out Row (Check Time)
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🏃 Treadmill Block 2
3 Minute Push
30 Second Base
1 Minute All Out
🚣 Rower Block 2
1 Minute All Out Row (Check Time)
🏃 Treadmill Block 3
3 Minute Push
1 Minute Base
1 Minute All Out
🚣 Rower Block 3
1 Minute All Out Row (Check Time)
🏋️ Weight Floor Block 1 - 6.5 Minutes
Back To Back:
6 - 10 Total X Alt Goblet Step Down Squat
6 - 10 X Pullover, Rest
Repeat Until Buy-Out: 1 Minute Of Pushups (Hands On Bench) - Count Reps
🏋️ Weight Floor Block 2 - 7 Minutes
Back To Back:
6 - 10 Each X Split Squat To Hammer Curl To Neutral Grip Shoulder Press
10 Total X Dead Bug, Rest
Repeat Until Buy-Out: 1 Minute Of Pushups (Hands On Bench) - Count Reps
🏋️ Weight Floor Block 3 - 7.5 Minutes
Back To Back:
6 - 10 Each X High Plank Single Arm Low Row
10 X Knee Tuck, Rest
Repeat Until Finisher: 1 Minute Of Pushups (Hands On Bench) - Count Reps
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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.
Power days mix sprints and floor explosiveness. A versatile cross-trainer handles both.
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Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill Block 1 | 4 Minute |
| rower | Rower Block 1 | 1 Minute |
| tread | Treadmill Block 2 | 4.5 Minute |
| rower | Rower Block 2 | 1 Minute |
| tread | Treadmill Block 3 | 5 Minute |
| rower | Rower Block 3 | 1 Minute |
| floor | Weight Floor Block 1 - 6.5 Minutes | 6.5 Minute |
| floor | Weight Floor Block 2 - 7 Minutes | 7 Minute |
| floor | Weight Floor Block 3 - 7.5 Minutes | 7.5 Minute |