Today's Orange Theory Workout Intel – Sunday 3/17/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
High-intensity power workout with multiple all-out intervals on the treadmill paired with explosive strength supersets on the floor and rower.
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
1 Minute Base
1 Minute Push
1 Minute All Out
1 Minute Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
45 Second All Out
45 Second Walking Recovery
45 Second All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
90 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
1 Minute Base
1 Minute Push
1 Minute All Out
🏋️🚣 Rower / Weight Floor - Block 1
Two Rounds Back To Back Superset:
8 X TRX Pull Up
4 - 8 X Chest Press (Explosive), Rest
15 Stroke All Out Row - Check Distance
Two Rounds Back To Back Superset:
8 Each X Goblet Step Down Toe Tap
4 - 8 X Bridge (Explosive), Rest
15 Stroke All Out Row - Match Or Beat Your Previous Distance
Two Rounds Back To Back Superset:
8 X Chest Fly
4 - 8 X Low Row (Explosive), Rest
Bonus: Repeat Exercises Only
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🏋️🚣 Rower / Weight Floor - Block 2
Coach's Choice - Mini Band Core Blast
Finisher: 1 Minute Coach's Choice
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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 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 16.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 5.5 Minute |