Today's Orange Theory Workout Intel – Sunday 12/29/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A repeat workout combining run/row intervals with strength work on the weight floor. Block 1 focuses on tapping up base pace with 0.1 mile intervals and rowing, while Block 2 increases all-out pace intensity with a 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 / Rower - Block 1 - 11 Minutes
Goal: Tap Up Your Base Pace Each Round
Repeat Until Time Is Called:
0.1 Mile Base
0.1 Mile All Out
100m All Out Row
90 Second Walking Recovery
🏃🚣 Treadmill / Rower - Block 2 - 11 Minutes
Goal: Tap Up Your All Out Pace Each Round
Repeat Until Finisher:
0.1 Mile Base
0.1 Mile All Out
10 Stroke All Out Row (Check Distance)
Finisher: 1 Minute All Out Tread Or Row
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🏋️ Weight Floor - Block 1 - 11 Minutes
Back To Back - Strong & Stable:
10 Each X Bosu Split Stance Single Arm Low Row
10 X Pullover, Rest
Back To Back - Strong & Stable:
10 X Bridge Hold With Dumbbell Chest Press (Feet On Bosu)
10 X Pushup, Rest
90 Second Of Recovery
🏋️ Weight Floor - Block 2 - 11 Minutes
Back To Back - Strong & Stable:
10 Total X Alt Forward Lunge (Front Foot On Bosu)
10 Total X Goblet Alt Step Out Squat, Rest
Back To Back - Strong & Stable:
10 Each X Bosu Low Side Plank Dip
10 Total X Dumbbell Alt Full V-Up
Repeat Until Finisher:
1 Minute Of Pushup Or
1 Minute Of Dumbbell Alt Full V-Up
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 |
|---|---|---|
| run/row | Treadmill / Rower - Block 1 - 11 Minutes | 11 Minute |
| run/row | Treadmill / Rower - Block 2 - 11 Minutes | 11 Minute |
| floor | Weight Floor - Block 1 - 11 Minutes | 11 Minute |
| floor | Weight Floor - Block 2 - 11 Minutes | 11 Minute |