Today's Orange Theory Workout Intel – Sunday 1/19/25 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Power-focused 2G with descending push/base/all-out intervals on tread and strength tempo work with rowing finisher on the floor.
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
Block 1 - 5.75 Minutes
1 Minute Push
75 Second Base
1 Minute All Out
90 Second Walking Recovery
1 Minute All Out
90 Second Walking Recovery
Block 2 - 5 Minutes
45 Second Push
75 Second Base
45 Second All Out
90 Second Walking Recovery
45 Second All Out
90 Second Walking Recovery
Block 3 - 4.25 Minutes
30 Second Push
75 Second Base
30 Second All Out
90 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 4 - 4 Minutes
15 Second Push
75 Second Base
15 Second All Out
90 Second Walking Recovery
30 Second Base
15 Second All Out
🏋️🚣 Rower / Weight Floor
Block 1 - 12.25 Minutes
Back To Back:
12 Each X Half Kneeling Single Arm Shoulder Press
10 Total X Bear Plank Alt Kick Through
8 Each X Single Arm Deadlift, Rest
150m All Out Row (0:22 - 0:45) Count Strokes
90 Second Recovery
Block 2 - 9.75 Minutes
Back To Back Tempo Triplet:
8 X Sumo Squat
4 X Sumo Squat (Slow)
Sumo Squat Hold, Rest
Back To Back Tempo Triplet:
8 X TRX Low Row
4 X TRX Low Row (Slow)
TRX Low Row Hold, Rest
Back To Back Tempo Triplet:
8 X Double Crunch
4 X Double Crunch (Slow)
Hollow Hold, Rest
Repeat Until Finisher:
30 Second Of Sumo Squat, 15 Second Of Sumo Squat Hold Or
30 Second Of TRX Low Row, 15 Second Of TRX Low Row Hold Or
30 Second Of Double Crunch, 15 Second Of Hollow Hold
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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 | 19 minutes |
| floor/rower | Rower / Weight Floor | 22 minutes |