Today's Orange Theory Workout Intel – Friday 8/9/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
High-intensity power workout featuring alternating treadmill push/all-out intervals with rowing and strength floor blocks.
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 - 11 Minutes
75 Second Push
30 Second All Out
1 Minute Walking Recovery
1 Minute Push
30 Second All Out
45 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
45 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second All Out
45 Second Walking Recovery
30 Second All Out
Transition To Floor
💪 Rower / Weight Floor Block 1 - 11 Minutes
600m Push Row (Once Only), Check Time
Repeat Until Time Is Called - Work & Rest:
6 - 10 Each X Single Arm Split Squat, Rest
6 - 10 X Tall Kneeling Arnold Press, Rest
6 - 10 Total X Torso Rotation, Rest
Transition To Treadmill
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🏃 Treadmill Block 2 - 11 Minutes
30 Second Push
30 Second All Out
45 Second Walking Recovery
45 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
1 Minute Push
30 Second All Out
45 Second Walking Recovery
75 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
Transition To Floor
💪 Rower / Weight Floor Block 2 - 11 Minutes
600m Push Row (Once Only), Check Time
Repeat Until Finisher - Work & Rest:
6 - 10 Each X Lateral Lunge To Balance Bicep Curl, Rest
6 - 10 X High Row, Rest
6 - 10 X Bridge, Rest
💪 Finisher
30 Second Torso Rotation Or
30 Second Bridge
How Was This Workout?
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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 - 11 Minutes | 11 Minute |
| rower/floor | Rower / Weight Floor Block 1 - 11 Minutes | 11 Minute |
| tread | Treadmill Block 2 - 11 Minutes | 11 Minute |
| rower/floor | Rower / Weight Floor Block 2 - 11 Minutes | 11 Minute |
| finisher | Finisher | varies |