Today's Orange Theory Workout Intel – Tuesday 4/30/24 2G Run/Row
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
Run/Row format with decreasing run distances paired with all-out rowing, followed by unilateral strength work on the floor with drop sets.
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 / Rower - 23.5 Minutes
Goal Is To Get As Many Rounds As Possible, Choose Your Own Tread Intensity But Maintain All Out Pace On The Row
Green: 2 Rounds
Orange: 4 Rounds
Red: 6 Rounds+
Round 1:
0.7 Mile Run
100m All Out Row
Round 2:
0.6 Mile Run
100m All Out Row
Round 3:
0.5 Mile Run
100m All Out Row
Round 4:
0.4 Mile Run
100m All Out Row
Round 5:
0.3 Mile Run
100m All Out Row
Round 6:
0.2 Mile Run
100m All Out Row
Round 7:
0.1 Mile Run
100m All Out Row
Bonus: Tread Until Finisher
Finisher: 45 Second All Out Tread Or Rower (Which Ever Station You Are On)
🏋️ Weight Floor - Block 1
Back To Back - Unilateral Drop Set:
5 X Single Arm Split Squat (Heavy) (L)
Single Arm Split Squat (Lighter) (L), Rest
5 X Single Arm Split Squat (Heavy) (R)
Single Arm Split Squat (Lighter) (R), Rest
10 X TRX Rollout
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🏋️ Weight Floor - Block 2
Back To Back - Unilateral Drop Set:
5 X Seated Single Arm Shoulder Press (Heavy) (L)
Seated Single Arm Shoulder Press (Lighter) (L), Rest
5 X Seated Single Arm Shoulder Press (Heavy) (R)
Seated Single Arm Shoulder Press (Lighter) (R), Rest
5 Each X TRX Single Arm Reach With Rotation
🏋️ Weight Floor - Block 3
Back To Back - Unilateral Drop Set:
5 X Single Arm Low Row (Heavy) (L)
Single Arm Low Row (Lighter) (L), Rest
5 X Single Arm Low Row (Heavy) (R)
Single Arm Low Row (Lighter) (R), Rest
5 Each X TRX Lateral Leg Lift
🏋️ Finisher
Repeat Until Finisher:
45 Second Of Squat Or
45 Second Of Shoulder Press Or
45 Second Of Low Row
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| run/row | Treadmill / Rower - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor - Block 1 | 6.75 Minute |
| floor | Weight Floor - Block 2 | 6.75 Minute |
| floor | Weight Floor - Block 3 | 6.75 Minute |
| floor | Finisher | varies |