Today's Orange Theory Workout Intel – Saturday 4/20/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 4/3/24 2G featuring treadmill blocks with push/base/all-out intervals and weight floor with drop set combinations of heavy and light exercises.
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
75 Second Push
45 Second Base
30 Second All Out
45 Second Walking Recovery
75 Second Push
30 Second All Out
🏃 Treadmill - Block 2
1 Minute Push
1 Minute Base
30 Second All Out
45 Second Walking Recovery
1 Minute Push
30 Second All Out
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🏃 Treadmill - Block 3
45 Second Push
75 Second Base
30 Second All Out
45 Second Walking Recovery
45 Second Push
30 Second All Out
🏃 Treadmill - Block 4
30 Second Push
90 Second Base
30 Second All Out
45 Second Walking Recovery
30 Second Push
30 Second All Out
🏋️ Weight Floor - Block 1
Back To Back Drop Set:
6 - 10 X High Row (Heavy)
High Row (Light), Rest
Back To Back Drop Set:
6 - 10 X Goblet Squat (Heavy)
Goblet Squat (Light), Rest
🏋️ Weight Floor - Block 2
Back To Back Drop Set:
6 - 10 X Chest Press (Heavy)
Chest Press (Light), Rest
Back To Back Drop Set:
6 - 10 X Sumo Deadlift (Heavy)
Sumo Deadlift (Light), Rest
🏋️ Finisher - Member's Choice
Repeat Until Finisher - Member's Choice:
30 Second Of High Row Or
30 Second Of Goblet Squat Or
30 Second Of Chest Press Or
30 Second Of Sumo Deadlift
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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 | ~11 Minute |
| tread | Treadmill - Block 2 | ~11 Minute |
| tread | Treadmill - Block 3 | ~11 Minute |
| tread | Treadmill - Block 4 | ~11 Minute |
| floor | Weight Floor - Block 1 | 11.25 Minute |
| floor | Weight Floor - Block 2 | 10.25 Minute |
| floor | Finisher - Member's Choice | ~5 Minute |