Today's Orange Theory Workout Intel – Monday 2/3/25 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed format workout combining endurance-based treadmill intervals with strength and power elements on the floor and rower.
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
90 Second Push
90 Second Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
90 Second Walking Recovery
1 Minute All Out
90 Second Walking Recovery
1 Minute Push
1 Minute Base
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
90 Second Walking Recovery
45 Second All Out
90 Second Walking Recovery
30 Second Push
30 Second Base
30 Second All Out
60 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
Finisher 30 Second All Out
🏋️🚣 Rower/Weight Floor - Block 1
Back To Back Triplet - Load, Unload, Explode
Bridge Row 8 Reps
Bird Dog Low Row 8 Reps Each Side
Bridge (Explosive)
Standing High To Low Chop 8 Reps Each
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🏋️🚣 Rower/Weight Floor - Block 2
Work And Rest
Lateral Hop Over 4-8 Reps
S/A Neutral Grip Thruster With Rotation 4-8 Reps Each Side
Power Push Up On Bench 4-8 Reps
Chest Press Explosive 4-8 Reps
Push Row 400 M
Last 30 Second Finisher Power Push 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 |
|---|---|---|
| tread | Treadmill | 23 minutes |
| floor/rower | Rower/Weight Floor - Block 1 | 8.5 Minute |
| floor/rower | Rower/Weight Floor - Block 2 | 13.25 Minute |