Today's Orange Theory Workout Intel – Tuesday 12/17/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed ESP workout featuring descending incline intervals on the tread with all-outs, paired with a circuit-style floor block combining lower body and upper body unilateral movements with rowing finishers.
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 - 19.5 Minutes
Block 1 - 6.5 Minutes
45 Second Base @ 4%
45 Second Push @ 4%
1 Minute Base
45 Second Base @ 4%
45 Second Push @ 4%
1 Minute Base
45 Second Push
45 Second All Out
90 Second Walking Recovery
Block 2 - 6.5 Minutes
45 Second Base @ 3%
45 Second Push @ 3%
1 Minute Base
45 Second Base @ 3%
45 Second Push @ 3%
1 Minute Base
45 Second Push
45 Second All Out
90 Second Walking Recovery
Block 3 - 6.5 Minutes
45 Second Base @ 2%
45 Second Push @ 2%
1 Minute Base
45 Second Base @ 2%
45 Second Push @ 2%
1 Minute Base
45 Second Push
45 Second All Out
🏋️🚣 Rower / Weight Floor - 22.5 Minutes
Three Rounds Circuit:
8 Total X Low Band Squat To Alt Leg Lift
8 Total X Low Band Low Plank Alt Leg Lift
When Done - Work & Rest Unilateral:
6 - 10 Each X Single Arm Neutral Grip Step Down, Rest
6 - 10 Each X Single Arm Press With Upward Rotation, Rest
6 - 10 Each X Goblet Step Out Squat To Transverse Squat, Rest
6 - 10 Each X Single Arm Low Row, Rest
200m All Out Row (0:30 - 1:00), Rest
Repeat Until Finisher - Swapping Sides At Half Way Point:
45 Second Of Single Arm Neutral Grip Step Down Or
45 Second Of Single Arm Press With Upward Rotation Or
45 Second Of Goblet Step Out Squat To Transverse Squat Or
45 Second Of Single Arm Low 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 - 19.5 Minutes | 19.5 Minute |
| floor/rower | Rower / Weight Floor - 22.5 Minutes | 22.5 Minute |