Today's Orange Theory Workout Intel – Friday 2/8/25 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed ESP workout featuring sustained push efforts with all-out finishers on the tread, combined with circuit-based rowing and floor work with heavy dumbbell movements and core anchors.
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
Goal: Maintain Push & Maintain Or Increase All Out Intensity.
Four Rounds:
3 Minute Push (Power Walkers 4%+)
1 Minute All Out (Power Walkers@10+)
1:30 Minute Walking Recovery.
Finisher: 1 Minute All Out.
🏋️🚣 Rower / Weight Floor - Block 1
Goal: Match Or Beat Row Distance Each Round.
Circuit:
4x Dumbbell Cleans
4x Dumbbell Front Squats And
4x Dumbbell Clean To Front Squat
15 Stroke All Out Row.
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🏋️🚣 Rower / Weight Floor - Block 2
Goal: Match Or Beat Row Distance Each Round.
Circuit + Core Anchor
4x Each Dumbbell - Single Arm Snatches
Anchor: 8x Body Weight Low Bench Straight Arm Sit-Ups
4x Each Single Arm Reverse Lunges With Weight Overhead
Anchor: 8x Body Weight Low Bench Straight Arm Sit-Ups
4x Each Dumbbell Single Arm Snatch To Reverse Lunge.
Anchor: 8x Body Weight Low Bench Straight Arm Sit-Ups
Repeat Block W/Body Weight – Low Bench Dead-Bug X8 As An Anchor. Repeat Until Time Is Called
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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 - Block 1 | Unknown |
| floor/rower | Rower / Weight Floor - Block 1 | Unknown |
| floor/rower | Rower / Weight Floor - Block 2 | Unknown |