Today's Orange Theory Workout Intel – Tuesday 12/10/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
A repeat of 5/25/24 2G with 23.5-minute treadmill intervals and a two-block rower/floor circuit featuring member's choice options for endurance or strength, plus cardio or core finisher.
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
5 Minute Work Effort
2 Minute Recovery Effort
4 Minute Work Effort
2 Minute Recovery Effort
3 Minute Work Effort
2 Minute Recovery Effort
2 Minute Work Effort
2 Minute Recovery Effort
1 Minute Work Effort
💪 Rower / Weight Floor - Block 1
Block 1 - 16 Minute Circuit
Members Choice - Endurance Or Strength
Endurance - 4 Rounds:
16 - 20 Total X Goblet Alt Lateral Shift
16 - 20 X Bicep Curl
16 - 20 X Single Dumbbell Good Morning
16 - 20 X Upright Row
400 / 300 / 200 / 100m Push Row
Strength - 4 Rounds:
6 - 10 Total X Goblet Alt Lateral Shift
6 - 10 X Bicep Curl
6 - 10 X Single Dumbbell Good Morning
6 - 10 X Upright Row
400 / 300 / 200 / 100m Push Row
Bonus: Repeat Exercises Only Until Time Called
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💪 Rower / Weight Floor - Block 2
Block 2 - 6 Minutes
Members Choice - Cardio Or Core
Cardio:
6 Minute Row Build - Increase Intensity Each Minute, Last Minute Ao Row
Core - Circuit:
10 Each side X Single Leg V Up (With Medicine Ball)
10 X Sit-Up With Power Toss
10 Total X Medicine Ball Torso Rotation
Repeat Until Finisher:
30 Second Each X Single Leg V Up Or
1 Minute Of Sit-Up With Power Toss Or
1 Minute Of Medicine Call Torso Rotation
How Was This Workout?
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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 - 23.5 Minutes | 23.5 Minute |
| rower/floor | Rower / Weight Floor - Block 1 | 16 Minute |
| rower/floor | Rower / Weight Floor - Block 2 | 6 Minute |