Today's Orange Theory Workout Intel – Friday 11/22/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Repeat of 11/6/24 featuring incline-based treadmill blocks with all-outs and a challenging floor/rower block with compound movements and core 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 - 20.25 Minutes
Tread Block 1 - 6.75 Minutes
1 Minute Base @ 5% (Power Walkers 7%+)
1 Minute Base @ 1%
1 Minute Base @ 6% (Power Walkers 8%+)
1 Minute Base @ 1%
1 Minute Base @ 7% (Power Walkers 9%+)
1 Minute Base @ 1%
45 Second All Out (Power Walkers 10%+)
75 Second Walking Recovery
Tread Block 2 - 6.75 Minutes
1 Minute Base @ 4% (Power Walkers 6%+)
1 Minute Base @ 1%
1 Minute Base @ 5% (Power Walkers 7%+)
1 Minute Base @ 1%
1 Minute Base @ 6% (Power Walkers 8%+)
1 Minute Base @ 1%
45 Second All Out (Power Walkers 10%+)
75 Second Walking Recovery
Tread Block 3 - 6.75 Minutes
1 Minute Base @ 3% (Power Walkers 5%+)
1 Minute Base @ 1%
1 Minute Base @ 4% (Power Walkers 6%+)
1 Minute Base @ 1%
1 Minute Base @ 5% (Power Walkers 7%+)
1 Minute Base @ 1%
45 Second All Out (Power Walkers 10%+)
🏋️🚣 Rower / Weight Floor - 22.5 Minutes
Block 1 – 18.5 Minutes Work & Rest
12 – 16 Total X Alt Full Step Up, Rest
12 – 16 Total X Alt Step Back Low Row, Rest
12 – 16 X Bridge, Rest
12 – 16 Total X Seated Reciprocating Shoulder Press, Rest
500m Push Row, Rest
30 Second To Grab Mini Band And Set Up For Your Core Blast
Block 2 - 3.75 Minutes Work & Rest
45 Second X Low Band Bear Step
15 Second Recovery
45 Second X Low Band With Dumbbell Crunch Hold With Scissors
15 Second Recovery
45 Second X Low Band Bear Step
15 Second Recovery
Finisher: 45 Second X Low Band With Dumbbell Crunch Hold With Scissors
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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 - 20.25 Minutes | 20.25 Minute |
| floor/rower | Rower / Weight Floor - 22.5 Minutes | 22.5 Minute |