Today's Orange Theory Workout Intel – Thursday 12/12/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A repeat of 4/1/24 featuring treadmill blocks with squat jacks and distance runs, paired with a rower/floor block mixing mystery exercises 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 - 24 Minutes
Block 1 - 6 Minutes
20 X Squat Jack
Run for Distance, Check Distance
Block 2 - 6 Minutes
10 X Squat Jack
Run for Distance, Check Distance, Try To Match Or Beat Your Distance From Block 1
Block 3 - 6 Minutes
15 X Squat Jack
Run for Distance, Check Distance, Try To Match Or Beat Your Previous Best Distance
Block 4 - 6 Minutes
5 X Squat Jacks
Tread For Remaining Time, Last 30 Second Is All Out
Run for Distance, Try To Match Or Beat Your Previous Best Distance
🚣 Rower / Weight Floor - 24 Minutes
Round 1: 3 Minutes
Mystery Exercise:
10 X TRX Squat To Low Row
5 Each X Reverse Lunge To Upright Row
10 X Bridge Hold With Tricep Extension
Remember Last Exercise Completed
Round 2: 6 Minutes
250m Push Row (Just Once)
Mystery Exercise:
Begin At Last Exercise Completed
10 X TRX Squat To Low Row
5 Each X Reverse Lunge To Upright Row
10 X Bridge Hold With Tricep Extension
Remember Last Exercise Completed
Round 3: 6 Minutes
250m Push Row (Just Once)
Mystery Exercise:
Begin At Last Exercise Completed
10 X TRX Squat To Low Row
5 Each X Reverse Lunge To Upright Row
10 X Bridge Hold With Tricep Extension
Remember Last Exercise Completed
Round 4: 6 Minutes
250m Push Row (Just Once)
Mystery Exercise:
Begin At Last Exercise Completed
10 X TRX Squat To Low Row
5 Each X Reverse Lunge To Upright Row
10 X Bridge Hold With Tricep Extension
Remember Last Exercise Completed
Round 5: 3 Minutes
250m Push Row (Just Once)
When Done:
10 X Full Burpee
10 Total X Bear Plank Switch Alt Low Row
10 X High Plank Jack To Plank Pop
10 X Full V-Up
Repeat Until Finisher
Finisher: Member's Choice:
30 Second - Full Burpee Or
30 Second - Bear Plank Switch Alt Low Row Or
30 Second - High Plank Jack To Plank Pop Or
30 Second - Full V-Up
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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 - 24 Minutes | 24 Minute |
| rower | Rower / Weight Floor - 24 Minutes | 24 Minute |