Today's Orange Theory Workout Intel – Friday 1/3/25 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A mixed format 2G workout combining tread/row intervals with all-out 200m rows and a structured weight floor block featuring band work and dumbbell exercises.
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 / Rower - 23.75 Minutes
Part 1:
90 Second Base
45 Seconds To Transition To Rower
2 Minutes To Do 200m All Out Row
When Done, Transition To Tread, Get To Base
Part 2:
90 Second Base
90 Second Base To Push (Power walker 1 - 6%)
45 Seconds To Transition To Rower
2 Minutes To Do 200m All Out Row (0:30 - 1:00)
When Done, Transition To Tread, Get To Base
Part 3:
90 Second Base
90 Second Base To Push (Power walker 1 - 6%)
90 Second Push (Power walker 6%+)
45 Seconds To Transition To Rower
2 Minutes To Do 200m All Out Row (0:30 - 1:00)
When Done, Transition To Tread, Get To Base
Part 4:
90 Second Base
90 Second Base To Push (Power walker 1 - 6%)
90 Second Push (Power walker 6%+)
90 Second Push To All Out (Power walker 6% - 10%)
30 Second All Out (Power walker 10%+)
🏋️ Weight Floor Block - 23.75 Minutes
Buy-In Circuit For 3 Rounds:
3 X Mid Band Squat Hold Lateral Walk
6 X Mid Band Walkout
12 X Mid Band Crunch Hold With In And Out
When Done - Circuit Until Finisher:
6 Each X Goblet Reverse Lunge With Rotation To Full Step Up
6 Each X Lateral Lunge To Balance Bicep Curl
10 X Chest Fly To Tricep Extension
Finisher:
30 Second Of Bicep Curl Or
30 Second Of Tricep Extension (Two Dumbbells Lying On Bench)
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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 |
|---|---|---|
| run/row | Treadmill / Rower - 23.75 Minutes | 23.75 Minute |
| floor | Weight Floor Block - 23.75 Minutes | 23.75 Minute |