Today's Orange Theory Workout Intel – Friday 3/29/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
Power-focused 2G workout featuring multiple all-out intervals on the tread and supersets on the floor/rower with heavy compound movements.
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 Push
30 Second Push To All Out
1 Minute All Out
90 Second Walking Recovery
30 Second Push
30 Second Push To All Out
45 Second All Out
90 Second Walking Recovery
30 Second Push
30 Second Push To All Out
30 Second All Out
90 Second Walking Recovery
1 Minute All Out
🏃 Treadmill - Block 2
30 Second Base
30 Second Push
1 Minute All Out
90 Second Walking Recovery
30 Second Base
30 Second Push
45 Second All Out
90 Second Walking Recovery
30 Second Base
30 Second Push
30 Second All Out
90 Second Walking Recovery
1 Minute All Out
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🏃🚣 Rower / Weight Floor - Block 1
Buy-In: 700m Row (Once Only, Check Time)
6 X Alt Chest Press To Chest Press, Rest
12 X Chest Fly, Rest
12 X Tricep Extension, Rest
🏋️🚣 Rower / Weight Floor - Block 2
Buy-In: 700m Row (Once Only, Check Time)
12 Total X Goblet Alt Lateral Shift, Rest
12 Each X Goblet Split Squat (Rear Foot On The Bench), Rest
6 X Squat Hold Lateral Walk, Rest
🏋️ Finisher
Repeat Until Finisher: 1 Minute Of Alt Chest Press To Chest Press
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 | ~12 minutes |
| tread | Treadmill - Block 2 | ~12 minutes |
| run/row | Rower / Weight Floor - Block 1 | 10.75 minutes |
| floor/rower | Rower / Weight Floor - Block 2 | 10.75 minutes |
| floor | Finisher | 1 minute |