Today's Orange Theory Workout Intel – Friday 10/18/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
A power-focused 2G workout alternating between cardio bursts on tread/rower and strength circuits on the floor, with multiple all-outs and increasing rep schemes.
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.
🏃 Tread Block 1 - 3.5 Minutes
3 Minute Push
30 Second All Out
🚣 Rower Block 1 - 1.5 Minutes
30 Second Push
30 Second Push To All Out
30 Second All Out
Check Distance
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🏃 Tread Block 2 - 3.5 Minutes
3 Minute Push
30 Second All Out
🚣 Rower Block 2 - 1.5 Minutes
30 Second Push
30 Second Push To All Out
30 Second All Out
Match Or Beat Your Distance From Block 1
🏃 Tread Block 3 - 3.5 Minutes
3 Minute Push
30 Second All Out
🚣 Rower Block 3 - 1.5 Minutes
30 Second Push
30 Second Push To All Out
30 Second All Out
Match Or Beat Your Best Distance From Blocks 1 Or 2
🏃 Tread Block 4 - 3.5 Minutes
3 Minute Push
30 Second All Out
🏋️ Weight Floor - Block 1 - 3.5 Minutes Circuit
6 / 8 / 10 / 12 Each X Split Stance Single Arm High Row, Rest
Repeat Until Time Is Called, Increasing Reps By 2
🏋️ Weight Floor - Block 2 - 1.5 Minutes Back To Back
1 Round Of:
16 Total X Crunch Hold With Scissors
16 X Reverse Crunch, Rest
Bonus: Low Plank Alt Knee Tap, Rest As Needed Until Time Is Called
🏋️ Weight Floor - Block 3 - 3.5 Minutes Circuit
6 / 8 / 10 / 12 Each X Split Squat, Rest
Repeat Until Time Is Called, Increasing Reps By 2
🏋️ Weight Floor - Block 4 - 1.5 Minutes Back To Back
1 Round Of:
12 Total X Crunch Hold With Scissors
12 X Reverse Crunch, Rest
12 Total X Sprinter Situp
Bonus: Low Plank Alt Knee Tap, Rest As Needed Until Time Is Called
🏋️ Weight Floor - Block 5 - 3.5 Minutes Circuit
6 / 8 / 10 / 12 X Trx Chest Press
6 / 8 / 10 / 12 X Trx Tricep Extension, Rest
Repeat Until Time Is Called, Increasing Reps By 2
🏋️ Weight Floor - Block 6 - 1.5 Minutes Back To Back
1 Round Of:
8 Total X Crunch Hold With Scissors
8 X Reverse Crunch, Rest
8 Total X Sprinter Situp
8 Total X Crab Alt Toe Tap
Bonus: Low Plank Alt Knee Tap, Rest As Needed Until Time Is Called
🏋️ Weight Floor - Block 7 - 3.5 Minutes Circuit
6 / 8 / 10 / 12 X Hammer Curl
6 / 8 / 10 / 12 X Neutral Grip Shoulder Press, Rest
Repeat Until Finisher, Increasing Reps By 2
Finisher: 30 Second Of Increased Intensity
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 | Tread Block 1 - 3.5 Minutes | 3.5 Minute |
| rower | Rower Block 1 - 1.5 Minutes | 1.5 Minute |
| tread | Tread Block 2 - 3.5 Minutes | 3.5 Minute |
| rower | Rower Block 2 - 1.5 Minutes | 1.5 Minute |
| tread | Tread Block 3 - 3.5 Minutes | 3.5 Minute |
| rower | Rower Block 3 - 1.5 Minutes | 1.5 Minute |
| tread | Tread Block 4 - 3.5 Minutes | 3.5 Minute |
| floor | Weight Floor - Block 1 - 3.5 Minutes Circuit | 3.5 Minute |
| floor | Weight Floor - Block 2 - 1.5 Minutes Back To Back | 1.5 Minute |
| floor | Weight Floor - Block 3 - 3.5 Minutes Circuit | 3.5 Minute |
| floor | Weight Floor - Block 4 - 1.5 Minutes Back To Back | 1.5 Minute |
| floor | Weight Floor - Block 5 - 3.5 Minutes Circuit | 3.5 Minute |
| floor | Weight Floor - Block 6 - 1.5 Minutes Back To Back | 1.5 Minute |
| floor | Weight Floor - Block 7 - 3.5 Minutes Circuit | 3.5 Minute |