Today's Orange Theory Workout Intel – Friday 12/20/24 2G "Orange Everest"
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Orange Everest features a progressive treadmill climb from 2% to 15% incline and back down, paired with two rowing and weight floor circuits focusing on strength exercises.
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 Minutes
1 Minute Tread @ 2%
1 Minute Tread @ 3%
1 Minute Tread @ 4%
1 Minute Tread @ 5%
1 Minute Tread @ 6%
1 Minute Tread @ 7%
1 Minute Tread @ 8%
1 Minute Tread @ 9%
1 Minute Tread @ 10%
1 Minute Tread @ 11%
1 Minute Tread @ 12%
1 Minute Tread @ 13%
1 Minute Tread @ 14%
1 Minute Tread @ 15%
1 Minute Tread @ 14%
1 Minute Tread @ 12%
1 Minute Tread @ 10%
1 Minute Tread @ 8%
1 Minute Tread @ 6%
1 Minute Tread @ 4%
1 Minute Tread @ 2%
1 Minute Tread @ 1%
1 Minute All Out @ 1%
🏋️🚣 Rower / Weight Floor - 22 Minutes
Block 1 - 11 Minutes Circuit
Buy-In: 1 Minute Push Row @ 22-24 Strokes / Minute (Once Only)
Repeat:
6 - 10 Each X High Plank Single Arm Low Row
6 - 10 X Seated Overhead Tricep Extension
12 Total X Alt Low Side Plank
Block 2 - 11 Minutes Circuit
Buy-In: 1 Minute Push Row @ 22-24 Strokes / Minute (Once Only)
Repeat Until Finisher:
6 - 10 Each X single-arm concentration curl
6 - 10 X Arnold Press
10 Total X Alt Low Side Plank
Finisher: 1 Minute All Out 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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - 22 Minutes | 22 Minute |