Today's Orange Theory Workout Intel – Monday 7/1/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
High-intensity power workout featuring multiple short all-out intervals on the treadmill and a strength circuit on the floor with goblet squats, chest press, sumo deadlifts, and rowing.
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 - 19 Minutes
Block 1 - 5.5 Minutes
30 Second Push
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
Block 2 - 4.75 Minutes
30 Second Push
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
Block 3 - 4 Minutes
30 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
Block 4 - 4.75 Minutes
30 Second Push
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
🏋️ Weight Floor - 22 Minutes
Block 1 - 5.5 Minutes Circuit
6 X Mid Band Squat Hold Lateral Walk
6 X Mid Band Walkout
10 Total X Mid Band Foot Exchange
Block 2 - 16.5 Minutes
2 Rounds Work & Rest:
6 - 10 Each X Goblet Rear Foot Elevated (Rfe) Split Squat, Rest
2 Rounds Work & Rest:
6 - 10 X Close Grip Chest Press, Rest
2 Rounds Work & Rest:
6 - 10 Total X Alt Sumo Deadlift, Rest
2 Rounds Work & Rest:
6 - 10 Each X Split Stance Single Arm Low Row, Rest
If Finished Then Repeat All Exercises As A Single Block Until Finisher:
30 Second Of Close Grip Chest Press Or
30 Second Of Sumo Deadlift
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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 | 19 Minute |
| floor | Weight Floor - 22 Minutes | 22 Minute |