Today's Orange Theory Workout Intel – Monday 12/9/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 4/20/24 2G featuring treadmill blocks with push/base/all-out patterns and weight floor work with heavy/light drop sets.
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
75 Second Push
45 Second Base
30 Second All Out
45 Second Walking Recovery
75 Second Push
30 Second All Out
Block 2
1 Minute Push
1 Minute Base
30 Second All Out
45 Second Walking Recovery
1 Minute Push
30 Second All Out
Block 3
45 Second Push
75 Second Base
30 Second All Out
45 Second Walking Recovery
45 Second Push
30 Second All Out
Block 4
30 Second Push
90 Second Base
30 Second All Out
45 Second Walking Recovery
30 Second Push
30 Second All Out
🏋️ Weight Floor
Block 1 - 11.25 Minutes
Back To Back Drop Set:
6 - 10 X High Row (Heavy)
High Row (Light), Rest
Back To Back Drop Set:
6 - 10 X Goblet Squat (Heavy)
Goblet Squat (Light), Rest
Block 2 - 10.25 Minutes
Back To Back Drop Set:
6 - 10 X Chest Press (Heavy)
Chest Press (Light), Rest
Back To Back Drop Set:
6 - 10 X Sumo Deadlift (Heavy)
Sumo Deadlift (Light), Rest
Repeat Until Finisher - Member's Choice:
30 Second Of High Row Or
30 Second Of Goblet Squat Or
30 Second Of Chest Press Or
30 Second Of Sumo Deadlift
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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 | Multiple blocks |
| floor | Weight Floor | 21.5 minutes total |