Today's Orange Theory Workout Intel – Saturday 9/28/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A power-focused 2G workout featuring three progressive treadmill blocks with distance challenges and a strength floor combining tempo couplets, rowing, and lower body work.
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 (7 Minutes)
Reset Treadmill Monitor
30 Second Push
1 Minute Base
1 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
30 Second All Out, Check Distance
🏃 Treadmill - Block 2 (7 Minutes)
Goal: Beat Your Distance From Block 1
Reset Treadmill Monitor
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
30 Second Push
1 Minute Base
30 Second All Out, Check Distance
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🏃 Treadmill - Block 3 (7 Minutes)
Goal: Beat Your Best Distance From Previous Two Blocks
Reset Treadmill Monitor
6.5 Minute Tread For Distance
30 Second All Out, Check Distance
🏋️🚣 Rower / Weight Floor - Block 1 (15.25 Minutes)
Back To Back Tempo Couplet:
5 X Goblet Split Squat (L) - Rear Foot Elevated
5 X Goblet Split Squat (Slow) (L) - Rear Foot Elevated
5 X Goblet Split Squat (R) - Rear Foot Elevated
5 X Goblet Split Squat (Slow) (R) - Rear Foot Elevated, Rest
Back To Back Tempo Couplet:
5 X Chest Fly
5 X Chest Fly (Slow), Rest
10 X Straight Leg Raise
400m Push Row
Repeat Until Time Is Called
🏋️🚣 Rower / Weight Floor - Block 2 (7 Minutes)
Back To Back Tempo Couplet:
5 X Bridge
5 X Bridge, Rest
10 Total X Low Plank Alt Toe Tap
Back To Back Tempo Couplet:
5 X Reverse Fly
5 X Reverse Fly (Slow), Rest
Repeat Until Finisher:
30 Second Of Straight Leg Raise Or
30 Second Of Low Plank Alt Toe Tap
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 - Block 1 (7 Minutes) | 7 Minute |
| tread | Treadmill - Block 2 (7 Minutes) | 7 Minute |
| tread | Treadmill - Block 3 (7 Minutes) | 7 Minute |
| floor/rower | Rower / Weight Floor - Block 1 (15.25 Minutes) | 15.25 Minute |
| floor/rower | Rower / Weight Floor - Block 2 (7 Minutes) | 7 Minute |