Today's Orange Theory Workout Intel – Monday 12/2/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of Mayhem #7 'The Burpee Relay' featuring a structured treadmill run progression with multiple inclines, team burpee relay on the floor, and team rowing with all-outs.
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
Goals:
Green: Round 2
Orange: Round 4
Red: Round 6
Mayhem: Round 7
Round 1: 0.7 Miles Run For Distance, Walking Recovery Until Ready For Next Round
Round 2: 0.5 Miles Run For Distance @ 3%, Walking Recovery Until Next Round
Round 3: 0.3 Miles Run For Distance @ 5%, Walking Recovery Until Next Round
Round 4: 0.1 Miles Run For Distance @ 7%, Walking Recovery Until Next Round
Round 5: 0.3 Miles Run For Distance @ 5%, Walking Recovery Until Next Round
Round 6: 0.5 Miles Run For Distance @ 3%, Walking Recovery Until Next Round
Round 7: 0.7 Miles Run For Distance, Walking Recovery
Bonus: Run Or Walking Recovery Until Finisher
Finisher: 1 Minute All Out
🏋️ Weight Floor Block - 14.5 Minutes
Goal - Capture The Flag Team Burpee Relay:
Green: 3 Rounds
Orange: 5 Rounds
Red: 7 Rounds
Mayhem: 9+ Rounds
If Your Turn:
1 - 2 X Full Burpee
When Done, Tag Next Team Mate
Repeat - Work & Rest (If Not Your Turn For Burpees):
8 X TRX Reverse Grip Low Row, Rest
8 Each X Single Arm Overhead Reverse Lunge, Rest
8 X TRX Y-Raise, Rest
8 Each X Single Arm Split Stance Dead Lift, Rest
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🚣 Rower - 7.5 Minutes
Goal - Capture The Flag Team Row:
Green: 2 Rounds
Orange: 5 Rounds
Red: 4 Rounds
Mayhem: 5 Rounds+
Each Round Is:
150m All Out Row, Squat Hold Until Last Team Member Has Finished Row
4 Total X Squats Hold To Rainbow
Repeat, Counting Rounds, Until Finisher: 1 Minute All Out Row
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 Block - 14.5 Minutes | 14.5 Minute |
| rower | Rower - 7.5 Minutes | 7.5 Minute |