Today's Orange Theory Workout Intel – Saturday 8/10/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed-format workout combining 0.25 mile repeats on the treadmill, strength work with anchors on the floor, and rowing intervals with high pulls.
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 - 23.5 Minutes
Goal: Improve Your 0.25 Mile Time Each Round
Round 1: 4.5 Minutes To Run 0.25 Mile - Power walker Half Distance, Walking Recovery And Back To Base When Recovered
Round 2: 4.5 Minutes To Run 0.25 Miles - Power walker Half Distance, Walking Recovery And Back To Base When Recovered
Round 3: 4.5 Minutes To Run 0.25 Miles - Power walker Half Distance, Walking Recovery And Back To Base When Recovered
Round 4: 4.5 Minutes To Run 0.25 Miles - Power walker Half Distance, Walking Recovery And Back To Base When Recovered
Round 5: 4.5 Minutes To Run 0.25 Miles - Power walker Half Distance, Walking Recovery And Back To Base When Recovered
1 Minute All Out
🏋️ Weight Floor - 16.5 Minutes Work & Active Recovery: Anchor
Round 1:
16 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
Anchor: 8 Total X Deep Squat To Alt Single Arm T-Spine Rotation To Stand
16 Total X Alt Bicycle Press
Anchor: 8 Total X Deep Squat To Alt Single Arm T-Spine Rotation To Stand
12 Each X Split Stance Deadlift
Anchor: 8 Total X Deep Squat To Alt Single Arm T-Spine Rotation To Stand
Round 2:
16 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
Anchor: 8 Total X High Plank To Pike With Alt Ankle Tap
16 Total X Alt Bicycle Press
Anchor: 8 Total X High Plank To Pike With Alt Ankle Tap
12 Each X Split Stance Deadlift
Anchor: 8 Total X High Plank To Pike With Alt Ankle Tap
Bonus: Repeat Non-Anchor Exercises Until Time Is Called
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.
🚣 Rower - 5.5 Minutes Back To Back
Four Rounds:
200m / 150m / 100m / 50m Row
6 X High Pull With Power, Rest
If Finished Then Row Until Finisher:
1 Minute All Out Row Or
1 Minute Of High Pull With Power
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 |
|---|---|---|
| tread | Treadmill - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor - 16.5 Minutes Work & Active Recovery: Anchor | 16.5 Minute |
| rower | Rower - 5.5 Minutes Back To Back | 5.5 Minute |