Today's Orange Theory Workout Intel – Wednesday 11/15/23 2G Endurance
Type
Endurance
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
Endurance-focused 2G workout with descending push/all-out intervals on the treadmill and unilateral strength work with rowing on the floor.
Here's the full breakdown for today's endurance template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill
30 Second Push
1 Minute Walking Recovery
2 Minute Push To All Out (Check Distance)
2 Minute Walking Recovery
2 Minute Push To All Out (Match Or Beat Your Distance)
2 Minute Walking Recovery
90 Second Push To All Out (Check Distance)
90 Second Walking Recovery
90 Second Push To All Out (Match Or Beat Your Distance)
90 Second Walking Recovery
75 Second Push To All Out (Check Distance)
75 Second Walking Recovery
75 Second Push To All Out (Match Or Beat Your Distance)
75 Second Walking Recovery
1 Minute All Out (Check Distance)
1 Minute Walking Recovery
1 Minute All Out (Match Or Beat Your Distance)
🏋️🚣 Rower / Weight Floor - Block 1
Work & Active Recovery - Unilateral:
8 Each X Goblet Reverse Lunge To Single Leg Knee Drive
100m Base Row (22 - 24 Strokes / Minute) - Add 50m Each Round
Work & Active Recovery - Unilateral:
8 Each X Single Arm Clean To Front Squat
100m Base Row (22 - 24 Strokes / Minute) - Add 50m Each Round
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🏋️🚣 Rower / Weight Floor - Block 2
Work & Active Recovery - Unilateral:
8 Each X Single Arm Neutral Grip Push Press
10 Total X Deep Squat To Alt Single Arm T-Spine Rotation To Stand
Work & Active Recovery - Unilateral:
8 Each X Forward Lunge With Chop
10 Total X Bear Step
Repeat Until Finisher: 1 Minute Of Clean To Neutral Grip Push 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.
Long tread blocks today — cushioned shoes and cold water are your best friends.
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Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill | 23 minutes |
| floor/rower | Rower / Weight Floor - Block 1 | 11 minutes |
| floor/rower | Rower / Weight Floor - Block 2 | 11 minutes |