Today's Orange Theory Workout Intel – Sunday 1/5/25 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Power-focused 2G workout with push/all-out intervals on the treadmill and unilateral strength circuits on the rower and 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 - 21.5 Minutes
Block 1 - 15 Minutes
Goal: Increase Either Your Push Or All Out Each Round
1 Minute Push
1 Minute Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute Push
1 Minute Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute Push
1 Minute Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute Push
1 Minute Base
1 Minute All Out
2 Minute Walking Recovery
Block 2 - 6.5 Minutes
1 Minute Push
1 Minute All Out
1 Minute Walking Recovery
45 Second Push
45 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second All Out
🏋️🚣 Rower / Weight Floor - 21.5 Minutes
Block 1 – 15 Minutes Circuit – Unilateral
8 Each X Split Stance Single Arm Low Row
4 Each X Clean
8 Each X Full Lateral Step Up To Knee Raise
4 Each X Snatch
8 Each X Standing High To Low Chop
2 Minute Recovery
Block 2 - 6.5 Minutes Circuit
6 Each X Single Arm Neutral Grip Thruster With Rotation
150m All Out Row (0:22 - 0:45)
Repeat Until Finisher: 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 - 21.5 Minutes | 21.5 Minute |
| floor/rower | Rower / Weight Floor - 21.5 Minutes | 21.5 Minute |