Today's Orange Theory Workout Intel – Monday 4/8/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed format workout featuring push/base intervals on the treadmill, a rowing block with medicine ball power jacks, and a circuit-based floor workout with lower body and core movements.
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
3 Minute Push
1 Minute Base
2.5 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
90 Second Push
1 Minute Base
1 Minute All Out
🚣 Rower - 14 Minutes
Reset Monitor
Repeat Until Last Minute:
100m All Out Row
20 X Medicine Ball Power Jacks
Each Round Take 2 Off The Rep Count Down To 2 Reps And Then Back Up Again
1 Minute All Out Row
Record Distance
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🏋️ Weight Floor - 14 Minutes Circuit
40 X Bench Hop Over
20 X Bench Tap Squat
20 Each X Full Step Up
20 X Push Up
20 X Low Plank Jack
10 X Burpee
Repeat Until Finisher: Member's Choice Of:
1 Minute Of Bench Hop Over Or
1 Minute Of Bench Tap Squat Or
1 Minute Of Full Step Up Or
1 Minute Of Push Up Or
1 Minute Of Low Plank Jack Or
1 Minute Of Burpee
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 | ~14 minutes |
| rower | Rower - 14 Minutes | 14 Minute |
| floor | Weight Floor - 14 Minutes Circuit | 14 Minute |