Today's Orange Theory Workout Intel – Friday 4/18/24 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed format workout combining sustained push/surge intervals on the treadmill with upper body pressing, rowing, and core work across three floor blocks.
Here's the full breakdown for today's template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - 23 Minutes
2.25 Minute Push
15 Second Surge (Increase Pace Over Your Push)
90 Second Base
2.25 Minute Push
15 Second Surge (Increase Pace Over Your Push)
90 Second Base
2.25 Minute Push
15 Second Surge (Increase Pace Over Your Push)
90 Second Base
2.25 Minute Push
15 Second Surge (Increase Pace Over Your Push)
90 Second Base
2.25 Minute Push
15 Second Surge (Increase Pace Over Your Push)
90 Second Base
2.25 Minute Push
45 Second Ao
Collapse (Member's Choice)
🚣 Rower / Weight Floor - Block 1
Three Rounds:
Back To Back Superset:
10 X Close Grip Chest Press
10 X Seated Low Row, Rest
10 / 8 / 6 X High Pull With Power
Bonus: Repeat Round 3 Until Time Is Called
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🚣 Rower / Weight Floor - Block 2
Back To Back
200m Push Row (22 - 24 Strokes / Minute)
8 Each X Single Arm Neutral Grip Thruster With Rotation, Rest
🏋️ Floor Block 3
Three Rounds:
Back To Back Superset:
10 X Chest Fly
10 Total X High Plank Alt Pull Through, Rest
10 / 8 / 6 X Skier Swing
Bonus: Repeat Round 3 Until Finisher:
45 Second High Plank Or
45 Second Low Plank
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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.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 23 Minutes | 23 Minute |
| rower | Rower / Weight Floor - Block 1 | 6.5 Minute |
| rower | Rower / Weight Floor - Block 2 | 6.5 Minute |
| floor | Floor Block 3 | 7 Minute |