Today's Orange Theory Workout Intel – Wednesday 4/17/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A balanced 2G workout mixing endurance-focused treadmill intervals with strength and power elements on the floor and rower, featuring back-to-back exercises and rowing intervals.
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 - Block 1
90 Second Push
90 Second Base
90 Second Push
90 Second Base
90 Second Push
90 Second Base
1 Minute Push
30 Second All Out
🏋️ Weight Floor - Block 1 - 4.5 Minutes
Back To Back - Load & Xplode:
8 Total X Alt Lateral Lunge
8 Total X Speed Skater, Rest
8 Total X Low Plank Hip Rocks
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🏋️🚣 Weight Floor / Rower - Block 2 - 4.5 Minutes
Back To Back
6 X Front Raise To Upright Row
150m Push Row (20 - 22 Strokes / Minute), Rest
🏃 Treadmill - Block 2
Goal: Increase Your Push Pace, Maintain Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
30 Second Push
30 Second All Out
🏋️ Weight Floor - Block 3 - 6 Minutes
Back To Back - Load & Xplode:
8 Total X Alt Goblet Transverse Squat
4 Total X Alt 90 Degree Pop Squat, Rest
8 Total X Lean Back With Twist
🏋️🚣 Weight Floor / Rower Block 4 - 4 Minutes
Back To Back
10 X Deadlift To High Row
150m Push Row (20 22 Strokes / Minute), Rest
Repeat Until Finisher: 30 Second Of Deadlift To High Row
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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 - Block 1 | |
| floor | Weight Floor - Block 1 - 4.5 Minutes | 4.5 Minute |
| floor/rower | Weight Floor / Rower - Block 2 - 4.5 Minutes | 4.5 Minute |
| tread | Treadmill - Block 2 | |
| floor | Weight Floor - Block 3 - 6 Minutes | 6 Minute |
| floor/rower | Weight Floor / Rower Block 4 - 4 Minutes | 4 Minute |