Today's Orange Theory Workout Intel – Friday 1/10/25 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed modal workout featuring incline/decline base pace work on the tread with all-outs, and a rower/floor block with rowing, dumbbell work, and bodyweight circuits.
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 - 20.25 Minutes
Block 1 - 8 Minutes
1 Minute Base @ 6%
1 Minute Base @ 1%
1 Minute Base @ 5%
1 Minute Base @ 1%
1 Minute Base @ 4%
1 Minute Base @ 1%
1 Minute Base @ 3%
1 Minute All Out
90 Second Walking Recovery
Block 2 - 4.25 Minutes
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
90 Second Walking Recovery
Block 3 - 8 Minutes
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute All Out
🏋️🚣 Rower / Weight Floor - 20.25 Minutes
Block 1 - 8 Minutes
Buy-In: 200m Row (22 - 24 Strokes / Minute) - Check Time (Once Only)
Work & Rest:
6 - 10 X Single Dumbbell Good Morning, Rest
6 - 10 X Chest Fly, Rest
6 - 10 Total X Lean Back With Twist, Rest
90 Second Recovery
Block 2 - 4.25 Minutes Work & Active Recovery
1 Minute Clean To Neutral Grip Push Press (Count Reps)
1 Minute Alt Lateral Shift To Windmill
45 Second Clean To Neutral Grip Push Press (Count Reps)
1 Minute Alt Lateral Shift To Windmill
30 Seconds Clean To Neutral Grip Push Press (Count Reps)
90 Second Recovery
Block 3 - 8 Minutes
Buy-In: 400m Row - Check Time (Once Only)
Circuit:
12 Total X Goblet Alt Reverse Lunge
12 X Hammer Curl To Eccentric Bicep Curl
12 Total X High Plank To Low Plank
Repeat Until Finisher:
1 Minute Lean Back With Twist Or
1 Minute High Plank To Low Plank
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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 - 20.25 Minutes | 20.25 Minute |
| floor/rower | Rower / Weight Floor - 20.25 Minutes | 20.25 Minute |