Today's Orange Theory Workout Intel – Sunday 8/18/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
High-intensity power workout featuring multiple all-out intervals on the treadmill with descending block times, combined with explosive floor and rower work including lateral hops, cleans, and push-ups.
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 - 20.25 Minutes
Block 1 - 8.5 Minutes
90 Second Push
90 Second Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
90 Second Walking Recovery
1 Minute All Out
Block 2 - 6.75 Minutes
1 Minute Push
1 Minute Base
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
90 Second Walking Recovery
45 Second All Out
Block 3 - 5 Minutes
30 Second Push
30 Second Base
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
90 Second Walking Recovery
30 Second All Out
🏋️🚣 Rower / Weight Floor - 27.75 Minutes
Block 1 - 8.5 Minutes
Back To Back - Unload, Load & Xplode:
8 X TRX Bridge Row
8 Each X Bird Dog Low Row
8 X Bridge (Explosive), Rest
8 Each X Standing High To Low Chop
Block 2 - 13.25 Minutes
Work & Rest:
4 - 8 Total X Lateral Hop Over, Rest
4 - 8 X Clean To Front Squat, Rest
4 - 8 X Power Push Up, Rest
4 - 8 X Chest Press (Explosive), Rest
400m Push Row
Repeat Until Finisher:
30 Second Of Clean To Front Squat Or
30 Second Of Chest Press (Explosive)
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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 Minutes | 20.25 Minute |
| floor/rower | Rower / Weight Floor - 27.75 Minutes | 27.75 Minute |