Today's Orange Theory Workout Intel – Thursday 1/23/25 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Power-focused 2G workout with treadmill push/all-out intervals and unilateral strength circuits on the rower/floor.
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 - 21.5 Minutes
Block 1 - 15 Minutes
Goal: Increase Either Your Push Or All Out Each Round
1 Minute Push
1 Minute Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute Push
1 Minute Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute Push
1 Minute Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute Push
1 Minute Base
1 Minute All Out
2 Minute Walking Recovery
Block 2 - 6.5 Minutes
1 Minute Push
1 Minute All Out
1 Minute Walking Recovery
45 Second Push
45 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second All Out
🏋️🚣 Rower / Weight Floor - 21.5 Minutes
Block 1 – 15 Minutes Circuit – Unilateral
8 Each X Split Stance Single Arm Low Row
4 Each X Clean
8 Each X Full Lateral Step Up To Knee Raise
4 Each X Snatch
8 Each X Standing High To Low Chop
2 Minute Recovery
Block 2 - 6.5 Minutes Circuit
6 Each X Single Arm Neutral Grip Thruster With Rotation
150m All Out Row (0:22 - 0:45)
Repeat Until Finisher: 30 Second All Out Row
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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 - 21.5 Minutes | 21.5 Minute |
| floor/rower | Rower / Weight Floor - 21.5 Minutes | 21.5 Minute |