Today's Orange Theory Workout Intel – Wednesday 8/14/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A balanced 2G workout mixing treadmill pushes with strength and rowing intervals. Two blocks of increasing intensity with back-to-back supersets and rowing builds.
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 - 21.5 Minutes
Block 1 - 11.5 Minutes
Goal: Increase Your Push Pace Each Round
3 Minute Push
90 Second Base
2 Minute Push
90 Second Base
1 Minute Push
90 Second Base
30 Second Push
30 Second All Out
Block 2 - 10 Minutes
Goal: Maintain Your Push Pace From Block 1
75 Second Push
90 Second Base
75 Second Push
75 Second Base
75 Second Push
1 Minute Base
75 Second Push
45 Second Base
30 Second All Out
🚣 Rower / Weight Floor - 21.5 Minutes
Block 1 - 11.5 Minutes
Back To Back Superset:
6 X Chest Press
6 Total X Alt Chest Press, Rest
6 Each X Front Loaded Single Arm Squat
200m Build:
100m Push Row
100m All Out Row (0:15 - 0:30), Rest
Block 2 - 10 Minutes
Back To Back Superset:
6 X Sit-Up Stand To Shoulder Press
6 Total X Alt Shoulder Press, Rest
6 Each X Single Arm Deadlift
200m Build:
100m Push Row
100m All Out Row (0:15 - 0:30), Rest
Repeat Until Finisher: 30 Second All Out Row
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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 - 21.5 Minutes | 21.5 Minute |
| rower | Rower / Weight Floor - 21.5 Minutes | 21.5 Minute |