Today's Orange Theory Workout Intel – Saturday 11/30/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
High-intensity power workout featuring run/row blocks with all-outs and rep & recover floor exercises. Repeat of 11/15/24.
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 - 20.5 Minutes
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
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
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 - 20.5 Minutes
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
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
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
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| run/row | Treadmill / Rower - 20.5 Minutes | 20.5 Minute |
| floor | Weight Floor - 20.5 Minutes | 20.5 Minute |