Today's Orange Theory Workout Intel – Sunday 6/16/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Power-focused 2G workout with intense treadmill intervals featuring 30-second to 1-minute blocks of base, push, and all-out efforts paired with explosive floor and rowing exercises.
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
30 Second Base
30 Second Push
30 Second Push To All Out
30 Second All Out
30 Second Walking Recovery
45 Second Base
45 Second Push
45 Second Push To All Out
45 Second All Out
30 Second Walking Recovery
1 Minute Base
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
🏃 Treadmill - Block 2
45 Second Base
45 Second Base To Push
45 Second Push
45 Second Push To All Out
45 Second All Out
2 Minute Walking Recovery
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
30 Second All Out
2 Minute Walking Recovery
15 Second Base
15 Second Base To Push
15 Second Push
15 Second Push To All Out
15 Second All Out
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🏋️🚣 Rower / Weight Floor - Block 1
Work & Active Recovery:
5 Each X Swing Lunge With Rotation
5 Each X Transverse Full Step Up To Knee Raise
Work & Active Recovery:
5 Each X Bench Bird Dog Low Row
10 X High Plank To Push Back
200m Push Row
🏋️🚣 Rower / Weight Floor - Block 2
Work & Rest
8 Each X Single Arm Clean To Press, Rest
8 Total X Lateral Hop Over, Rest
8 Total X Push Up (Explosive) To Alt High Side Plank, Rest
200m All Out Row (0:30 - 1:00), Rest
Repeat Until Finisher: 15 Second Of Any Of The Exercises At Increased Intensity
How Was This Workout?
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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 - Block 1 | 10 Minute |
| tread | Treadmill - Block 2 | 11.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 10 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 11.5 Minute |