Today's Orange Theory Workout Intel – Wednesday 2/28/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Incline-focused treadmill repeats with distance matching challenges, paired with unilateral lower body and rowing circuits on the floor.
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 - 3 Blocks
Block 1
30 Second Base @ 1%
30 Second Base @ 2%
30 Second Base @ 3%
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Base @ 7%
3 Minute Tread @ 1%
Note Distance
Block 2
30 Second Base @ 2%
30 Second Base @ 3%
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Base @ 7%
3.5 Minute Tread @ 1%
Match Or Beat Your Distance From Block 1
Block 3
30 Second Base @ 3%
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
30 Second Base @ 7%
3.5 Minute Tread @ 1%
30 Second All Out
Match Or Beat Your Previous Best Distance
💪 Rower / Weight Floor - 3 Blocks
Block 1 - 6.5 Minute Circuit
10 Each X Cross Back Lunge
10 X Pullover To Bridge
10 Total X Push Up To Alt High Side Plank
Block 2 - 14.5 Minutes
Back To Back Unilateral Tempo Couplet:
6 X Single Arm Split Squat L (Slow)
Single Arm Split Squat L (Explosive), Rest
6 X Single Arm Split Squat R (Slow)
Single Arm Split Squat R (Explosive), Rest
Back To Back Unilateral Tempo Couplet:
6 X Single Arm Split Stance Low Row L (Slow)
6 X Single Arm Split Stance Low Row L (Explosive), Rest
6 X Single Arm Split Stance Low Row R (Slow)
6 X Single Arm Split Stance Low Row R (Explosive), Rest
200m All Out Row (0:30 - 1:00)
Repeat Until Finisher: 30 Second Push Up Or 30 Second 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 - 3 Blocks | ~23 Minute |
| rower/floor | Rower / Weight Floor - 3 Blocks | ~27 Minute |