Today's Orange Theory Workout Intel – Monday 11/11/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
20-30
Power-focused 2G with intense all-out intervals on the treadmill and a strength/rower combination block featuring upper body pressing 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 - 21 Minutes
Block 1 - 7.75 Minutes
1 Minute Push
1 Minute All Out
1 Minute Walking Recovery
45 Second Push
1 Minute All Out
90 Second Walking Recovery
30 Second Push
1 Minute All Out
75 Second Walking Recovery
Block 2 - 7 Minutes
Goal: Increase Your All Out Pace
1 Minute Push
45 Second All Out
1 Minute Walking Recovery
45 Second Push
45 Second All Out
90 Second Walking Recovery
30 Second Push
45 Second All Out
75 Second Walking Recovery
Block 3 - 6.25 Minutes
Goal: Increase Your All Out Pace
1 Minute Push
30 Second All Out
1 Minute Walking Recovery
45 Second Push
30 Second All Out
90 Second Walking Recovery
30 Second Push
30 Second All Out
🏋️🚣 Rower / Weight Floor - 22.25 Minutes
Block 1 - 16 Minutes
Two Rounds Work & Rest:
6 - 10 X Arnold Press, Rest
6 - 10 Each X Split Stance High Row, Rest
6 - 10 X Chest Fly, Rest
Two Rounds Work & Rest:
6 - 10 X Goblet Squat, Rest
6 - 10 X Two Handed Single Dumbbell Deadlift, Rest
6 - 10 Each X Single Arm Half Kneeling To Full Lateral Step Up, Rest
Bonus: Pick Your Favourite Exercises From The Block And Repeat Until Time Is Called
75 Second To Transition To Rower
Block 2 - 6.25 Minutes
200m Row (22 - 24 Strokes / Minute), Count Strokes
8 X Dumbbell Bicep Curl
Repeat Until Finisher: 30 Second All Out Row
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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 - 21 Minutes | 21 Minute |
| floor/rower | Rower / Weight Floor - 22.25 Minutes | 22.25 Minute |