Today's Orange Theory Workout Intel – Saturday 1/4/25 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A balanced 2G workout mixing incline-based treadmill intervals with strength and power elements on the rower/floor, featuring progressive base paces and circuit training with dumbbells and BOSU equipment.
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
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
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
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
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 Minute |
| tread | Treadmill - Block 2 | 12 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 10 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 12 Minute |