Today's Orange Theory Workout Intel – Tuesday 9/17/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A power-focused 2G workout with descending interval blocks on the treadmill and strength-focused rowing/floor work featuring compound movements and sprints.
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
Block 1 - 8 Minutes
2 Minute Push
1 Minute Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
Block 2 - 6.75 Minutes
90 Second Push
1 Minute Base
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
Block 3 - 5.5 Minutes
1 Minute Push
1 Minute Base
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
🏋️🚣 Rower / Weight Floor
Block 1 - 16.25 Minutes
Two Rounds Back To Back:
12 - 20 Total X Goblet Alt Step Down Toe Tap
12 - 20 Total X Reciprocating Chest Press, Rest
Two Rounds Back To Back:
12 - 20 Total X Goblet Alt Transverse Squat
12 - 20 Total X Reciprocating Row, Rest
Two Rounds Back To Back:
12 - 20 Total X Single Leg Deadlift
12 - 20 Total X Reciprocating Shoulder Press, Rest
Bonus: Repeat All Exercises As A Single Block
Block 2 - 5.5 Minutes Back To Back
12 - 20 X Alt Hammer Curl
20 Stroke Push Row, Rest
Repeat Until Finisher:
30 Second Of Alt Hammer Curl Or
30 Second All Out Row
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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 Minute |
| floor/rower | Rower / Weight Floor | 21.75 Minute |