Today's Orange Theory Workout Intel – Tuesday 1/21/25 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
Repeat of 1/4/25. Incline-based treadmill work with steady bases at varying grades and an all-out finisher, paired with weighted floor circuits featuring deadlifts, presses, squats, and single-leg stability 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: 10 Minutes
1 Minute Base @ 1%
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 1%
1 Minute Base @ 4%
1 Minute Base @ 3%
1 Minute Base @ 2%
1 Minute Base @ 1%
1 Minute All Out
90 Second Walking Recovery
🏃 Treadmill - Block 2: 12 Minutes
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
1 Minute Base @ 2%
2 Minute Base @ 1%
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Base @ 1%
1 Minute All Out
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🏃🚣 Rower / Weight Floor - Block 1: 10 Minutes
Buy-In: 500m Push Row, Check Time (Once Only)
Circuit - Strong:
12 Total X Alt Step Out Deadlift
12 X Shoulder Press
12 X Two Handed Single Dumbbell Squat
90 Second Recovery
🏃🚣 Rower / Weight Floor - Block 2: 12 Minutes
Buy-In: 500m Push Row, Check Time (Once Only) - Match Or Beat Your Time From Block 1
Circuit - Stable:
10 Each X Single Leg Bridge (Foot On Bosu)
10 X Bosu Kneeling Neutral Grip Lateral Raise
10 Each X Single Arm Split Squat (Back Foot On Bosu)
Repeat Circuit Until Finisher: 1 Minute Of Increased Intensity, Same Exercises
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 - Block 1: 10 Minutes | 10 Minute |
| tread | Treadmill - Block 2: 12 Minutes | 12 Minute |
| run/row | Rower / Weight Floor - Block 1: 10 Minutes | 10 Minute |
| run/row | Rower / Weight Floor - Block 2: 12 Minutes | 12 Minute |