Today's Orange Theory Workout Intel – Wednesday 4/10/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Power-focused treadmill with descending push/base intervals paired with bosu and medicine ball floor work featuring all-out rowing efforts.
Here's the full breakdown for today's esp template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill
2 Minute Push
1 Minute Base
2 Minute Push
90 Second Base
90 Second Push
1 Minute Base
90 Second Push
90 Second Base
1 Minute Push
1 Minute Base
1 Minute Push
90 Second Base
45 Second Push
1 Minute Base
45 Second Push
90 Second Base
30 Second Push
30 Second Base
1 Minute All Out
🏋️🚣 Rower / Weight Floor - Block 1
Three Rounds:
Back To Back:
10 X Bosu Plank Pop
10 Total X Alt Bosu Front Foot Elevated Forward Lunge, Rest
5 Each X Bosu Kneeling Single Arm Bicep Curl
When Done - Work & Active Recovery:
15 Stroke All Out Row (120 - 180m+)
5 Each X Medicine Ball Squat To Upright Rotation
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🏋️🚣 Rower / Weight Floor - Block 2
Three Rounds:
Back To Back:
10 X Bosu High Plank Jack
10 X Bosu Bridge, Rest
10 X Bosu Kneeling Neutral Grip Lateral Raise
When Done - Work & Active Recovery Until Finisher:
15 Stroke All Out Row (120 - 180m+)
5 Each X Medicine Ball Squat To Upright Rotation
Finisher: 1 Minute Of Bosu Plank Pop
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.
ESP days hit everything. A balanced cross-trainer keeps you comfortable across all stations.
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Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill | 23 minutes |
| floor/rower | Rower / Weight Floor - Block 1 | 10.5 minutes |
| floor/rower | Rower / Weight Floor - Block 2 | 10.5 minutes |