Today's Orange Theory Workout Intel – Friday 12/13/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Power-focused 2G workout featuring multiple all-out intervals on the treadmill, rowing circuit with bicep curls and lunges, and weight floor cluster sets targeting chest press and bridges.
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
1 Minute Push
1 Minute Base
30 Second All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
1 Minute All Out
90 Second Walking Recovery
🏃 Treadmill - Block 2
30 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
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🚣 Rower - 5.25 Minutes Circuit
15 Stroke Row (Check Distance)
6 X Bicep Curl To Alt Reverse Lunge
90 Second Recovery
🏋️ Weight Floor - 16.75 Minutes
Work & Rest Cluster Set:
12 X Close Grip Chest Press
~10 Second Rest
Close Grip Chest Press Amrepsap, Rest
12 - 20 X High Plank Alt Toe Tap (Feet On Bench), Rest
Work & Rest Cluster Set:
12 X Bridge
~10 Second Rest
Bridge Amrepsap, Rest
12 - 20 Total X Torso Rotation, Rest
Repeat Until Finisher:
1 Minute Of High Plank Alt Toe Tap Or
1 Minute Of Torso Rotation
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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 | ~6 minutes |
| tread | Treadmill - Block 2 | 17 minutes |
| rower | Rower - 5.25 Minutes Circuit | 5.25 minutes |
| floor | Weight Floor - 16.75 Minutes | 16.75 minutes |