Today's Orange Theory Workout Intel – Monday 1/13/25 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A mixed modal workout with three 2.5-minute tread/floor blocks plus a 14-minute 1-mile run block with rowing and treadmill bonus work.
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 (2.5 Minutes)
30 Second Push
30 Second Walk
30 Second Push To All Out
30 Second Walk
30 Second All Out
🏋️ Weight Floor - Block 1 (2.5 Minutes)
30 Second Butt Kicks
30 Second 1,2,3 Knee Drive Combo
30 Second Butt Kicks
30 Second 1,2,3 Knee Drive Combo
30 Second Lateral Bound To Squat Jump
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🏃 Treadmill Block 2 - 1 Mile Run (14 Minutes)
1 Mile Run At Your Own Pace
Bonus After Finishing 150m Row + 0.1 Mile On Tread On Repeat
🏋️ Floor Block 2 (14 Minutes)
Complete 2 Rounds
High Plank Single Arm Reverse Fly On Bench 8 Reps Each
Single Arm Concentration Curl 8 Reps Each
Complete 2 Rounds
Single Arm Neutral Grip Step Down 8 Reps Each
Single Leg Deadlift To Knee Raise 8 Reps Each
Repeat All As One Block When Done
🏃 Tread Block 3 (2.5 Minutes)
30 Second Push
30 Second Walk
30 Second Push To All Out
30 Second Walk
30 Second All Out
🏋️ Floor Block 3 (2.5 Minutes)
30 Second High Plank Alt Shoulder Tap
30 Second Superman
30 Second High Plank Alt Shoulder Tap
30 Second Superman
30 Second High Plank Alt Knee Drive (Mountain Climbers)
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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 (2.5 Minutes) | 2.5 Minute |
| floor | Weight Floor - Block 1 (2.5 Minutes) | 2.5 Minute |
| tread | Treadmill Block 2 - 1 Mile Run (14 Minutes) | 14 Minute |
| floor | Floor Block 2 (14 Minutes) | 14 Minute |
| tread | Tread Block 3 (2.5 Minutes) | 2.5 Minute |
| floor | Floor Block 3 (2.5 Minutes) | 2.5 Minute |