Today's Orange Theory Workout Intel – Thursday 7/11/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Power-focused 2G workout with high-intensity push/all-out intervals on the treadmill and rowing/floor blocks featuring explosive movements and heavy compound exercises.
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 - 23.5 Minutes
90 Second Base To Push
90 Second Push
90 Second Push To All Out
90 Second Base
90 Second Base To Push
90 Second Push
90 Second Push To All Out
90 Second Base
1 Minute Base To Push @ 3%
1 Minute Push @ 3%
1 Minute Push To All Out @ 3%
1 Minute Walking Recovery
1 Minute Base To Push @ 3%
1 Minute Push @ 3%
1 Minute Push To All Out @ 3%
1 Minute Walking Recovery
30 Second Push
30 Second All Out
90 Second Walking Recovery
30 Second Push
30 Second All Out
🏃🚣 Rower / Weight Floor - 23.5 Minutes
300m Row (Once Only)
Two Rounds Of:
12 - 20 X Reverse Fly
12 - 20 Each X Single Arm Split Squat
200m Row (Once Only)
Two Rounds Of:
6 - 10 Each X Split Stance Single Arm High Row
6 - 10 Each X Goblet Step Down Toe Tap
100m All Out Row (Once Only)
Two Rounds Of:
4 - 6 X TRX Bridge Row (Explosive)
4 - 6 X Full Lateral Step Up With Knee Raise
If Finished Then Repeat Exercises Only Until Finisher: 30 Second Of TRX Bridge 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 - 23.5 Minutes | 23.5 Minute |
| run/row | Rower / Weight Floor - 23.5 Minutes | 23.5 Minute |