Today's Orange Theory Workout Intel – Wednesday 12/4/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A power-focused 2G workout featuring treadmill push/all-out intervals with decreasing block times and explosive floor work including chest press, squats, and rows.
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 Minutes
Block 1 - 6.5 Minutes
1 Minute Push
90 Second Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute Push
1 Minute All Out
Block 2 - 5.5 Minutes
45 Second Push
90 Second Base
45 Second All Out
1 Minute Walking Recovery
45 Second Push
45 Second All Out
Block 3 - 4.5 Minutes
30 Second Push
90 Second Base
30 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second All Out
Block 4 - 2.5 Minutes
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
🏋️🚣 Rower / Weight Floor
Block 1 - 6.5 Minutes Back To Back Unload, Load & Xplode
6 X TRX Chest Press
6 Each X Single Arm Chest Press (Low Bench)
6 X Low Bench Pushup (Explosive), Rest
Block 2 - 5.5 Minutes Back To Back Unload, Load & Xplode
6 Total X Alt Transverse Squat
6 Each X Goblet Step Down Squat
6 X Goblet Squat (Explosive), Rest
Block 3 - 4.5 Minutes Back To Back Unload, Load & Xplode
6 X TRX Low Row
6 Each X Split Stance Single Arm Low Row
6 X Low Row (Explosive), Rest
Rower Block - 2.5 Minutes
30 Second All Out Row
30 Second Recovery Row
30 Second All Out Row
30 Second Recovery Row
30 Second All Out Row
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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 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor | 23 Minute |