Today's Orange Theory Workout Intel – Friday 2/14/25 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
A mixed ESP workout featuring treadmill blocks with push/base intervals and all-outs, combined with floor and rower work including chest fly, split squats, and burpee options.
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 - 20.5 Minutes
Block 1 - 6.75 Minutes
1 Minute Push
1 Minute Base
45 Second Push
75 Second Base
30 Second Push
90 Second Base
45 Second All Out
90 Second Walking Recovery
Block 2 - 6.75 Minutes
30 Second Push
90 Second Base
45 Second Push
75 Second Base
1 Minute Push
1 Minute Base
45 Second All Out
90 Second Walking Recovery
Block 3 - 7 Minutes
1 Minute All Out, Increase Intensity Every 20 Second
1 Minute Walking Recovery
1 Minute All Out, Increase Intensity Every 20 Second
1 Minute Walking Recovery
1 Minute All Out, Increase Intensity Every 20 Second
1 Minute Walking Recovery
1 Minute All Out, Increase Intensity Every 20 Second
🏋️🚣 Rower / Weight Floor - 22 Minutes
Block 1 - 15 Minutes Work & Rest
8 X Chest Fly, ~10 Second Rest
4 Each X Split Squat Jump (Rear Foot On Bench), ~10 Second Rest
8 X Shoulder Press, ~10 Second Rest
4 Each X Single Leg Lateral Step Up With Power, ~10 Second Rest
8 X Low Row, ~10 Second Rest
4 Each X Single Arm Hip Hinge Swing, Rest
90 Second Recovery
Block 2 - 7 Minutes Back To Back Construct
20 Second Of Push Up
20 Second Of Plank Pop
20 Second Of Squat Jump
1 Minute To Recover Or Transition To Rower
Member's Choice:
1 Minute Of Full Burpee Or
1 Minute All Out Row, Increase Intensity Every 20 Second (200 - 300m+)
1 Minute To Recover Or Transition To Floor
20 Second Of Push Up
20 Second Of Plank Pop
20 Second Of Squat Jump
1 Minute To Recover Or Transition To Rower
Member's Choice:
1 Minute Of Full Burpee Or
1 Minute All Out Row, Increase Intensity Every 20 Second (200 - 300m+)
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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 - 20.5 Minutes | 20.5 Minute |
| floor/rower | Rower / Weight Floor - 22 Minutes | 22 Minute |