Today's Orange Theory Workout Intel – Monday 1/6/25 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced 2G workout featuring incline push intervals on the tread with all-outs, paired with unilateral strength work on the floor and rower blocks with increasing reps and finisher rows.
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 - 20.25 Minutes
Block 1 - 6.75 Minutes
1 Minute Push
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 3%
1 Minute Base
45 Second All Out
90 Second Walking Recovery
Block 2 - 6.75 Minutes
1 Minute Pw @ 10%
1 Minute Base
1 Minute Pw @ 12%
1 Minute Base
1 Minute Pw @ 14%
1 Minute Base
45 Second All Out
90 Second Walking Recovery
Block 3 - 6.75 Minutes
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out @ 2%
1 Minute Walking Recovery
1 Minute All Out @ 3%
1 Minute Walking Recovery
45 Second All Out
🏋️🚣 Rower / Weight Floor - 20.25 Minutes
Block 1 - 6.75 Minutes Work & Rest Unilateral
5 / 6 / 7 Each X Goblet Transverse Full Step Up, Rest
5 / 6 / 7 Each X Single Arm High Row, Rest
Repeat, Increasing Rep Count By 1 Each Round
90 Second Recovery
Block 2 - 6.75 Minutes Work & Rest Unilateral
5 / 6 / 7 Each X Single Arm Split Stance Deadlift, Rest
5 / 6 / 7 Each X Half Kneeling Single Arm Arnold Press, Rest
Repeat, Increasing Rep Count By 1 Each Round
90 Second Recovery
Block 3 - 6.75 Minutes Back To Back
200 / 300 / 400m Push Row
10 / 11 / 12 X Overhead Tricep Extension (Single Dumbbell), Rest
Repeat Until Finisher: 45 Second All Out Row
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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 - 20.25 Minutes | 20.25 Minute |
| floor/rower | Rower / Weight Floor - 20.25 Minutes | 20.25 Minute |