Today's Orange Theory Workout Intel – Thursday 12/5/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Repeat of 2/5/24 2G with treadmill push/all-out intervals, incline work, and floor/rower blocks featuring rowing buy-ins and strength movements.
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
Block 1
2 Minute Push
1 Minute All Out
90 Second Walking Recovery
2 Minute Push
1 Minute All Out
Block 2
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Base @ 5%
30 Second Base @ 4%
90 Second Walking Recovery
30 Second Base To Push @ 4%
30 Second Base To Push @ 5%
30 Second Base To Push @ 6%
30 Second Base To Push @ 5%
30 Second Base To Push @ 4%
Block 3
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
30 Second All Out
90 Second Walking Recovery
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
30 Second All Out
🏋️🚣 Rower / Weight Floor
Block 1 - 7.5 Minutes
Buy-In: 300m Base Row (Once Only)
Repeat:
12 Each X Single Arm Lateral Shift
12 Total X Plank Row
Block 2 - 6.5 Minutes
Buy-In: 200m Push Row (Once Only)
Repeat:
6 - 10 Each X Single Arm Split Stance Deadlift
6 - 10 X Tall Kneeling Shoulder Press
Block 3 - 6.5 Minutes
Buy-In: 100m All Out Row (Once Only)
Repeat Until Finisher:
6 - 10 X High Pull With Power
4 - 8 X Power Push Up
Finisher: 30 Second Of High Pull With Power
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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 Minute |
| floor/rower | Rower / Weight Floor | 20.5 Minute |