Today's Orange Theory Workout Intel – Thursday 8/1/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
Mixed endurance and strength workout with treadmill run-for-distance intervals and a three-block floor/rower circuit featuring lunges, chops, rows, and tricep work.
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 - 23 Minutes
5.5 Minute Run for Distance
90 Second Surge
6.5 Minute Run for Distance
90 Second Surge
6.5 Minute Run for Distance
1 Minute Surge
30 Second All Out
🏋️🚣 Rower / Weight Floor - 23 Minutes
Block 1 - 4.5 Minute Circuit:
6 - 10 Each X Goblet Reverse Lunge
6 - 10 Each X Half Kneeling Low To High Chop
6 - 10 Each X Split Stance Single Arm High Row
6 - 10 X Tricep Kick Back
Repeat Until Time To Transition, Remember Where You Left Off
1 Minute To Transition To Rower
90 Second Row For Time, Check Distance
1 Minute To Transition To Floor
Block 2 - 4.5 Minute Circuit:
Start Where You Left Off Block 1
6 - 10 Each X Goblet Reverse Lunge
6 - 10 Each X Half Kneeling Low To High Chop
6 - 10 Each X Split Stance Single Arm High Row
6 - 10 X Tricep Kick Back
Repeat Until Time To Transition, Remember Where You Left Off
1 Minute To Transition To Rower
90 Second Row For Time, Check Distance
1 Minute To Transition To Floor
Block 3 - 4.5 Minute Circuit:
Start Where You Left Off Block 2
6 - 10 Each X Goblet Reverse Lunge
6 - 10 Each X Half Kneeling Low To High Chop
6 - 10 Each X Split Stance Single Arm High Row
6 - 10 X Tricep Kick Back
Repeat Until Time For Finisher
1 Minute To Transition To Rower
Finisher:
1 Minute Push Row
30 Second All Out Row
Check Distance
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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 | 23 Minute |
| floor/rower | Rower / Weight Floor - 23 Minutes | 23 Minute |