Today's Orange Theory Workout Intel – Friday 11/15/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A high-intensity Power workout featuring all-out sprints on the tread/rower with rep-and-recover strength blocks and a circuit finisher.
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 / Rower - Block 1 (8 Minutes)
2 Minute To Do 10 Stroke All Out Row, 45 Second All Out Run, Recover When Done
2 Minute To Do 10 Stroke All Out Row, 45 Second All Out Run, Recover When Done
2 Minute To Do 10 Stroke All Out Row, 45 Second All Out Run, Recover When Done
2 Minute To Do 10 Stroke All Out Row, 45 Second All Out Run, Base Until Time Is Called
90 Second Recovery
🏃🚣 Treadmill / Rower - Block 2 (8 Minutes)
2 Minute To Do 45 Second All Out Run, 10 Stroke All Out Row, Recover When Done
2 Minute To Do 45 Second All Out Run, 10 Stroke All Out Row, Recover When Done
2 Minute To Do 45 Second All Out Run, 10 Stroke All Out Row, Recover When Done
2 Minute To Do 45 Second All Out Run, 10 Stroke All Out Row, Base Until Time Is Called
90 Second Recovery
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🏃🚣 Treadmill / Rower - Block 3 (4.5 Minutes)
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
30 Second All Out
🏋️ Weight Floor - Block 1 (8 Minutes Rep & Recover)
2 Minute To Do:
16 Total X Alt Shoulder Press
16 Total X Alt Forward Lunge
Recover When Done
2 Minute To Do:
16 Total X Alt Shoulder Press
16 Total X Alt Forward Lunge
Recover When Done
2 Minute To Do:
16 Total X Alt Shoulder Press
16 Total X Alt Forward Lunge
Recover When Done
2 Minute To Do:
16 Total X Alt Shoulder Press
16 Total X Alt Forward Lunge
When Done, Double Crunch Twist Until Time Is Called
90 Second Recovery
🏋️ Weight Floor - Block 2 (8 Minutes Rep & Recover)
2 Minute To Do:
16 Total X Goblet Alt Lateral Shift
16 Total X Alt Low Row
Recover When Done
2 Minute To Do:
16 Total X Goblet Alt Lateral Shift
16 Total X Alt Low Row
Recover When Done
2 Minute To Do:
16 Total X Goblet Alt Lateral Shift
16 Total X Alt Low Row
Recover When Done
2 Minute To Do:
16 Total X Goblet Alt Lateral Shift
16 Total X Alt Low Row
When Done, Double Crunch Twist Until Time Is Called
90 Second Recovery
🏋️ Weight Floor - Block 3 (4.5 Minutes Circuit)
6 / 8 / 10 X Reverse Bicep Curl
6 / 8 / 10 Total X High Plank Alt Cross Body Knee Drive
6 / 8 / 10 Total X Alt Low Side Plank
Repeat Until Finisher, Adding 2 Reps To Each Exercise Each Round
Finisher:
30 Second Of Reverse Bicep Curl Or
30 Second Of High Plank Alt Cross Body Knee Drive
30 Second Of Alt Low Side Plank
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 |
|---|---|---|
| run/row | Treadmill / Rower - Block 1 (8 Minutes) | 8 Minute |
| run/row | Treadmill / Rower - Block 2 (8 Minutes) | 8 Minute |
| run/row | Treadmill / Rower - Block 3 (4.5 Minutes) | 4.5 Minute |
| floor | Weight Floor - Block 1 (8 Minutes Rep & Recover) | 8 Minute |
| floor | Weight Floor - Block 2 (8 Minutes Rep & Recover) | 8 Minute |
| floor | Weight Floor - Block 3 (4.5 Minutes Circuit) | 4.5 Minute |