Today's Orange Theory Workout Intel – Saturday 11/23/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
High-intensity all-out sprints on the treadmill with decreasing intervals paired with unilateral strength work and rowing for distance on the 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 - 23.5 Minutes
Goal: Increase Your All Out Intensity Each Round
2 Minute Push
2 Minute Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
🏋️🚣 Rower / Weight Floor - 23.5 Minutes
Work & Rest Unilateral:
6 - 10 Each X Single Arm Chest Press (Slow), Rest
6 - 10 Each X Single Arm Split Squat (Slow) Rear Foot Elevated, Rest
20 Stroke Row For Distance (Check & Remember Distance)
Work & Rest Unilateral:
6 - 10 Each X Bird Dog Low Row (Slow), Rest
6 - 10 Each X Single Leg Bridge (Slow), Rest
20 Stroke Row For Distance (Check & Remember Distance)
Work & Rest Unilateral:
6 - 10 Each X TRX Press (Slow), Rest
6 - 10 Each X Single Arm Neutral Grip Step Down (Slow), Rest
20 Stroke Row For Distance (Check & Remember Distance)
Bonus: Repeat Exercises Only As One Block Until Time For Finisher: 30 Second Of Push-Ups
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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 |
| floor/rower | Rower / Weight Floor - 23.5 Minutes | 23.5 Minute |