Today's Orange Theory Workout Intel – Thursday 7/25/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Power-focused 2G workout with intense treadmill intervals, full-body strength circuit, and rowing finisher.
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 Minutes
Goal: get back to Base and increase your All Out paces
4 Minute Base
1 Minute All Out
2 Minute Walking Recovery, Get Back To Base
3 Minute Base
1 Minute All Out
2 Minute Walking Recovery, Get Back To Base
2 Minute Base
1 Minute All Out
2 Minute Walking Recovery, Get Back To Base
1 Minute Base
1 Minute All Out
2 Minute Walking Recovery, Get Back To Base
1 Minute All Out
🏋️🚣 Rower / Weight Floor - 16 Minutes Circuit
6 - 10 Each X Single Arm Chest Press
6 - 10 Each X Bird Dog Low Row
6 - 10 X Deadlift
6 - 10 Total X Alt Low Side Plank
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🚣 Row Block - 5 Minutes
2 Minute Row For Time (400 - 600m+)
2 Minute To Do Two Rounds, Recovery Row When Done:
10 Total X Alt Step Out Squat
10 Total X Twist Hops
Finisher: 1 Minute All Out Row (200 - 300m+)
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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - 16 Minutes Circuit | 16 Minute |
| rower | Row Block - 5 Minutes | 5 Minute |