Today's Orange Theory Workout Intel – Sunday 9/1/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Power-focused 2G with treadmill bursts and explosive floor movements. Alternating push/base patterns on tread with compound strength exercises on the floor.
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 - 14.5 Minutes
Block 1 - 4 Minutes
2 Minute Push
90 Second Base
30 Second All Out
Block 2 - 4 Minutes
90 Second Push
2 Minute Base
30 Second All Out
Block 3 - 4 Minutes
1 Minute Push
2.5 Minute Base
30 Second All Out
Block 4 - 7 Minutes
30 Second Base
30 Second All Out
30 Second Walking Recovery
30 Second Base
30 Second All Out
1 Minute Walking Recovery
30 Second Base
30 Second All Out
90 Second Walking Recovery
30 Second Base
30 Second All Out
🏋️🚣 Rower / Weight Floor
Block 1 - 4 Minutes
8 Total X Goblet Alt Step Out Squat
4 - 8 Total X Alt 90 Degree Pop Squat
20 Second Torso Rotation
Block 2 - 4 Minutes
8 X Overhead Tricep Extension
4 - 8 X Push Up (Explosive)
20 Second Of Alt Thread The Needle
Block 3 - 4 Minutes
8 Total X High Plank Alt Foot Tap
4 - 8 X Plank Pop
20 Second Of Superheroes
Block 4 - 7 Minutes
4 - 8 X Clean To Front Squat
300m Row (24 Strokes / Minute)
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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 - 14.5 Minutes | 14.5 Minute |
| floor/rower | Rower / Weight Floor | 25.5 Minute |