Today's Orange Theory Workout Intel – Wednesday 8/28/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-34
Repeat of 8/13/24 with treadmill push/base/all-out intervals and rower/floor buy-in blocks featuring single-arm work and explosive 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 - 21.5 Minutes
Block 1 - 12.25 Minutes
90 Second Push
90 Second Base
90 Second Push To All Out
1 Minute Walking Recovery
90 Second Base
90 Second Push To All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
Block 2 - 9.25 Minutes
1 Minute Push
1 Minute Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute Base
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
🏃🚣 Rower / Floor - 21.5 Minutes
Block 1 - 12.25 Minutes
Buy-In: 90 Second Row For Distance (26 Strokes / Minute), Check Distance (Once Only)
Work & Rest:
4 - 8 Each X Single Arm Snatch To Overhead Reverse Lunge, Rest
4 - 8 Each X Split Stance Single Arm Reverse Grip Low Row, Rest
4 - 8 Total X Push Up (Explosive) To Alt High Side Plank, Rest
Repeat Until Buy-Out: 45 Second All Out Row (Match Or Beat Half Your Buy-In Distance)
Block 2 - 9.25 Minutes
Buy-In: 1 Minute Row For Distance (26 Strokes / Minute), Check Distance (Once Only)
Work & Rest:
4 - 8 Each X Single Arm High Pull With Power, Rest
4 - 8 X ⛷️ (Skier) Swing, Rest
4 - 8 X Sit Up With Knee Tuck, Rest
Repeat Until Finisher: 30 Second All Out Row (Match Or Beat Half Your Buy-In 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 - 21.5 Minutes | 21.5 Minute |
| run/row | Rower / Floor - 21.5 Minutes | 21.5 Minute |