Today's Orange Theory Workout Intel – Sunday 8/26/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Power-focused 2G workout with treadmill intervals targeting 0.25 mile repeats, strength-based floor work with lunges and presses, and rowing finishers.
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 - 23.5 Minutes
Goal: Improve Your 0.25 Mile Time Each Round
Round 1: 4.5 Minutes To Run 0.25 Mile - Power walker Half Distance, Walking Recovery And Back To Base When Recovered
Round 2: 4.5 Minutes To Run 0.25 Miles - Power walker Half Distance, Walking Recovery And Back To Base When Recovered
Round 3: 4.5 Minutes To Run 0.25 Miles - Power walker Half Distance, Walking Recovery And Back To Base When Recovered
Round 4: 4.5 Minutes To Run 0.25 Miles - Power walker Half Distance, Walking Recovery And Back To Base When Recovered
Round 5: 4.5 Minutes To Run 0.25 Miles - Power walker Half Distance, Walking Recovery And Back To Base When Recovered
1 Minute All Out
🏋️ Weight Floor - 16.5 Minutes Work & Active Recovery: Anchor
Round 1:
16 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
Anchor: 8 Total X Deep Squat To Alt Single Arm T-Spine Rotation To Stand
16 Total X Alt Bicycle Press
Anchor: 8 Total X Deep Squat To Alt Single Arm T-Spine Rotation To Stand
12 Each X Split Stance Deadlift
Anchor: 8 Total X Deep Squat To Alt Single Arm T-Spine Rotation To Stand
Round 2:
16 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
Anchor: 8 Total X High Plank To Pike With Alt Ankle Tap
16 Total X Alt Bicycle Press
Anchor: 8 Total X High Plank To Pike With Alt Ankle Tap
12 Each X Split Stance Deadlift
Anchor: 8 Total X High Plank To Pike With Alt Ankle Tap
Bonus: Repeat Non-Anchor Exercises Until Time Is Called
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🚣 Rower - 5.5 Minutes Back To Back
Four Rounds:
200m / 150m / 100m / 50m Row
6 X High Pull With Power, Rest
If Finished Then Row Until Finisher:
1 Minute All Out Row Or
1 Minute Of High Pull With Power
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 - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor - 16.5 Minutes Work & Active Recovery: Anchor | 16.5 Minute |
| rower | Rower - 5.5 Minutes Back To Back | 5.5 Minute |