Today's Orange Theory Workout Intel – Tuesday 7/9/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
20-32
Power-focused 2G workout featuring all-out sprints on the treadmill with progressive intensity decreases, strength circuits on the floor, and a rowing finisher.
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
Goal: get back to Base and increase your All Out paces
4 Minute Base
1 Minute All Out
2 Minute Walking Recovery, Get Back To Base
3 Minute Base
1 Minute All Out
2 Minute Walking Recovery, Get Back To Base
2 Minute Base
1 Minute All Out
2 Minute Walking Recovery, Get Back To Base
1 Minute Base
1 Minute All Out
2 Minute Walking Recovery, Get Back To Base
1 Minute All Out
🏋️🚣 Rower / Weight Floor - 16 Minutes Circuit
6 - 10 Each X Single Arm Chest Press
6 - 10 Each X Bird Dog Low Row
6 - 10 X Deadlift
6 - 10 Total X Alt Low Side Plank
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🚣 Row Block - 5 Minutes
2 Minute Row For Time (400 - 600m+)
2 Minute To Do Two Rounds, Recovery Row When Done:
10 Total X Alt Step Out Squat
10 Total X Twist Hops
Finisher: 1 Minute All Out Row (200 - 300m+)
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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 - 16 Minutes Circuit | 16 Minute |
| rower | Row Block - 5 Minutes | 5 Minute |