Today's Orange Theory Workout Intel – Friday 9/27/24 2G
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
A high-intensity power workout featuring treadmill blocks with base-to-push-to-all-out progressions and rowing/floor combinations with explosive movements.
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 - 20 Minutes
Block 1 - 7.5 Minutes
75 Second Base
1 Minute Base To Push
45 Second Push
30 Second Push To All Out
75 Second Base
1 Minute Base To Push
45 Second Push
30 Second Push To All Out
30 Second All Out
Block 2 - 6.5 Minutes
1 Minute Base @ 1%
1 Minute Base @ 3%
1 Minute Base @ 6%
1 Minute Base @ 1%
1 Minute Base @ 3%
1 Minute Base @ 6%
30 Second All Out @ 1%
Block 3 - 6.5 Minutes
45 Second Push
45 Second Push To All Out
45 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second Push To All Out
30 Second All Out
1 Minute Walking Recovery
15 Second Push
15 Second Push To All Out
15 Second All Out
🏃🚣 Rower / Weight Floor - 20 Minutes
Block 1 - 7.5 Minutes Work & Rest
500m Push Row, Rest
8 Each X Single Arm Step-Out Squat, Rest
Block 2 - 6.5 Minutes Work & Rest
6 - 10 X Chest Press, Rest
6 - 10 Each X Half Kneeling Single Arm Low Row, Rest
Block 3 - 6.5 Minutes Work & Rest
4 - 8 Total X Alt 90 Degree Pop Squat, Rest
4 - 8 X Clean, Rest
4 - 8 X Neutral Grip Push Press, Rest
Repeat Until Finisher: 15 Second Increased Intensity
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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 - 20 Minutes | 20 Minute |
| run/row | Rower / Weight Floor - 20 Minutes | 20 Minute |