Today's Orange Theory Workout Intel – Sunday 9/29/24 2G
Type
Power
Format
2G
Difficulty
Brutal●●●●●
Est. Splats
28-38
High-intensity power workout featuring all-out sprints on the treadmill/rower with progressively shorter intervals, combined with explosive lower body and upper body movements 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 - 2 Minutes
30 Second Base To Push
30 Second Push
30 Second Push To All Out
30 Second All Out
🏃🚣 Treadmill / Rower - 20 Minutes
Part 1:
1 Minute All Out (Pw 10%+)
Walking Recovery Until Ready
1 Minute All Out (Pw 10%+)
Walking Recovery Until Ready For Row
20 Stroke All Out Row (160 - 240m+), Rest
20 Stroke All Out Row (160 - 240m+)
Part 2:
45 Second All Out (Pw 10%+)
Walking Recovery Until Ready
45 Second All Out (Pw 10%+)
Walking Recovery Until Ready For Row
15 Stroke All Out Row (120 - 180m+), Rest
15 Stroke All Out Row (120 - 180m+)
Part 3:
30 Second All Out (Pw 10%+)
Walking Recovery Until Ready
30 Second All Out (Pw 10%+)
Walking Recovery Until Ready For Row
10 Stroke All Out Row (80 - 120m+), Rest
10 Stroke All Out Row (80 - 120m+)
Part 4:
15 Second All Out (Pw 10%+)
Walking Recovery Until Ready
15 Second All Out (Pw 10%+)
Walking Recovery Until Ready For Row
5 Stroke All Out Row (40 - 60m+), Rest
5 Stroke All Out Row (40 - 60m+)
Bonus: Tread Or Row Until Finisher
Finisher: 30 Second All Out (Pw 10%+ For Tread) On Whichever Station You Are On
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🏋️ Weight Floor - Block 1 - 11 Minutes
Two Rounds Work & Rest Load & Xplode:
8 Each X Reverse Lunge To Full Step Up To Knee Drive, Rest
10 Total X Lateral Hop Over, Rest
Two Rounds Work & Rest Load & Xplode:
8 X Close Grip Chest Press, Rest
10 Total X Pushup (Explosive) To Alt High Side Plank, Rest
Bonus: Repeat All Exercises As A Single Block
🏋️ Weight Floor - Block 2 - 11 Minutes
Two Rounds Work & Rest Load & Xplode:
8 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest
10 Total X Squat Jack With Alt Floor Tap, Rest
Two Rounds Work & Rest Load & Xplode:
8 Each X Split Stance Single Arm Low Row, Rest
10 Total X Alt Low Row (Explosive), Rest
Bonus: Repeat All Exercises As A Single Block Until Finisher:
30 Second Of Lateral Hop Over Or
30 Second Of Pushup (Explosive) To Alt High Side Plank Or
30 Second Of Squat Jack With Alt Floor Tap Or
30 Second Of Alt Low Row (Explosive)
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 - 2 Minutes | 2 Minute |
| run/row | Treadmill / Rower - 20 Minutes | 20 Minute |
| floor | Weight Floor - Block 1 - 11 Minutes | 11 Minute |
| floor | Weight Floor - Block 2 - 11 Minutes | 11 Minute |