OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 10/30/24 2G Hell Week #7 "Back With A Vengeance"
Type
Power
Format
2G
Difficulty
Brutal●●●●●
Est. Splats
35-45
Hell Week #7 features 5 all-out attacks on the treadmill during a 22.5-minute run for distance, paired with three escalating circuits on the floor and rower combining cardio bursts with strength and power movements.
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:
Green: 1.5 Miles
Orange: 2 Miles
Red: 2.5 Miles
Hell Week: 3 Miles
5 X 30 Second All Outs (Zombie Attacks) At The 2, 5, 9.5, 13.5 And 19 Minute Marks - Wr When Done And Then Get Back To Tread Effort
Clear Monitor
22.5 Minute Run For Distance
Finisher: 1 Minute Ao (Last Zombie Attack)
Check Distance
🏋️🚣 Rower / Weight Floor - 23.5 Minutes
Part 1 - 0:00 - 7:30 Circuit: Unload
Zombie Attacks:
At 2 Minute Mark - 100m All Out Row (0:15 - 0:30)
At 5 Minute Mark - 10 X Burpee
12 X TRXChest Press
12 Total X Alt Reverse Lunge
12 X TRXReverse Grip Low Row
12 X Bench Bridge
30 Second Recovery
Part 2 - 8:00 - 17:00 Circuit: Load
Zombie Attacks:
At 9.5 Minute Mark - 150m All Out Row (0:22 - 0:45)
At 13.5 Minute Mark - 10 X Dumbbell Burpee
8 X Chest Press
8 Total X Alt Reverse Lunge
8 X Reverse Grip Low Row
8 X Bench Bridge
30 Second Recovery
Part 3 - 17:30 - 22:30 Circuit: Xplode
Zombie Attacks:
At 19 Minute Mark - 200m All Out Row (0:30 - 1:00)
6 X Bench Power Push Up
6 Total X Alt Jump Lunge
6 X Reverse Grip Low Row (Explosive)
6 X Skier Swing
Finisher: 1 Minute Of Full Burpee
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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 |