Today's Orange Theory Workout Intel – Wednesday 10/2/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
A power-focused 2G workout featuring high-intensity all-outs on the treadmill paired with explosive squat variations and rowing intervals on the floor and rower.
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
Block 1
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
15 Second All Out
Block 2
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second All Out
Block 3
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
15 Second All Out
Block 4
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second Surge (Increase Speed Over Push)
30 Second Push
15 Second All Out
Block 5
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
15 Second All Out
🏋️ Weight Floor - Block 1 - Rep & Recover
1 Minute Of Alt Step Out Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
45 Second Of Alt Transverse Goblet Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
30 Second Of Alt Tall Kneeling To Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
15 Second Speed Squats
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🚣 Rower Block 1 - 3 Minutes
6 / 8 / 10 / 12 X Goblet Squat
100m Base Row
Repeat, Adding 2 To The Rep Count Each Time
🏋️ Weight Floor Block 2 - 4 Minutes
10 X Coach's Choice Of Squat
16 X Bicycle Press
🚣 Rower Block 2 - 3 Minutes
6 / 8 / 10 / 12 X Sumo Squat
100m Base Row
Repeat, Adding 2 To The Rep Count Each Time
🏋️ Weight Floor Block 3 - Rep & Recover
1 Minute Of Alt Step Out Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
45 Second Of Alt Transverse Goblet Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
30 Second Of Alt Tall Kneeling To Squat
30 Second - 10 X Squat Jumps With Elbows Wide, Recover When Done
Finisher: 15 Second Of Speed Squats
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 | Weight Floor - Block 1 - Rep & Recover | 4 Minute |
| rower | Rower Block 1 - 3 Minutes | 3 Minute |
| floor | Weight Floor Block 2 - 4 Minutes | 4 Minute |
| rower | Rower Block 2 - 3 Minutes | 3 Minute |
| floor | Weight Floor Block 3 - Rep & Recover | 4 Minute |