Today's Orange Theory Workout Intel – Thursday 1/5/23 2G 200m Row Benchmark
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
2G benchmark workout featuring 200m all-out rows paired with treadmill run for distance and floor circuits. Multiple blocks with strength, cardio, and power elements.
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
4 Minute Run For Distance
🏋️ Weight Floor Block 1
8 X Squat To Toes
8 X TRX High Row To Low Row
8 X Dumbbell Hip Hinge Swing
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🏃 Treadmill - Block 2
4 Minute Run For Distance
🚣 Rower / Weight Floor Block 2
200m All Out Row (Once Only)
Note Time, Transition To Floor
Circuit Until Time Called:
10 X Low Plank To Pike
10 Total X Alt Superhero
🏃 Treadmill - Block 3
3 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute All Out
🚣 Rower / Weight Floor - Block 3
200m All Out Row (Once Only)
Check Time, Transition To Floor
Circuit Until Finisher:
6 X TRX Squat Jump
6 Each X TRX Single Leg Deadlift
10 Total X High Plank Dumbbell Pull Through
Finisher: 1 Minute Of Lateral Hop To 4 High Knees
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 | 4 Minute |
| floor | Weight Floor Block 1 | 4 Minute |
| tread | Treadmill - Block 2 | 4 Minute |
| rower | Rower / Weight Floor Block 2 | 4 Minute |
| tread | Treadmill - Block 3 | 9 Minute |
| rower | Rower / Weight Floor - Block 3 | 10 Minute |