Today's Orange Theory Workout Intel – Thursday 8/29/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A repeat workout featuring treadmill blocks with push pace progression and rower/floor blocks combining upper body pressing with single-leg lower body work and rowing intervals.
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 - Block 1
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
🏃 Treadmill - Block 2
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
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 / Weight Floor - Block 1
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
🏋️🚣 Rower / Weight Floor - Block 2
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
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 - Block 1 | 11.5 Minute |
| tread | Treadmill - Block 2 | 10 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 11.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 10 Minute |