Today's Orange Theory Workout Intel – Thursday 1/9/25 2G Strong and Steady
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A mixed endurance and strength workout featuring tread/rower blocks with progressive incline decreases and weight floor rep & recover blocks focusing on compound movements with high plank finishers.
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 - 20 Minutes
Block 1 - 5 minutes
350m Push Row
Run for distance @ 2.5% (PW 2.5%+)
Check tread distance
Block 2 - 5 minutes
350m Push Row
Run for distance @ 2.0% (PW 2.0%+)
Check tread distance, match or beat your distance from block 1
Block 3 - 5 minutes
350m Push Row
Run for distance @ 1.5% (PW 1.5%+)
Check tread distance, match or beat your previous best distance
Block 4 - 5 minutes
350m Push Row
Run for distance
Finisher 30 second All Out (PW 10%+)
Check tread distance, match or beat your previous best distance
🏋️ Weight Floor - 20 Minutes
Block 1 - 5 minutes rep & recover
Round 1: 75 second to do 8 x goblet sit to stand (slow), recover when done
Round 2: 75 second to do 8 x goblet sit to stand (slow), recover when done
Round 3: 75 second to do 8 x goblet sit to stand (slow), recover when done
Round 4: 75 second to do 8 x goblet sit to stand (slow), when done, high plank alt cross body knee drive until time is called
Block 2 - 5 minutes rep & recover
Round 1: 75 second to do 10 x reverse grip low Row (slow), recover when done
Round 2: 75 second to do 10 x reverse grip low Row (slow), recover when done
Round 3: 75 second to do 10 x reverse grip low Row (slow), recover when done
Round 4: 75 second to do 10 x reverse grip low Row (slow), when done, high plank alt cross body knee drive until time is called
Block 3 - 5 minutes rep & recover
Round 1: 75 second to do 5 each x single arm split squat (slow), recover when done
Round 2: 75 second to do 5 each x single arm split squat (slow), recover when done
Round 3: 75 second to do 5 each x single arm split squat (slow), recover when done
Round 4: 75 second to do 5 each x single arm split squat (slow), when done, high plank alt cross body knee drive until time is called
Block 4 - 5 minutes rep & recover
Round 1: 75 second to do 10 x shoulder press (slow), recover when done
Round 2: 75 second to do 10 x shoulder press (slow), recover when done
Round 3: 75 second to do 10 x shoulder press (slow), recover when done
Round 4: 75 second to do 10 x shoulder press (slow), when done, high plank alt cross body knee drive until time is called
Finisher: 30 second of increased intensity of whatever exercise (pray you are not doing shoulder press)
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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 - 20 Minutes | 20 Minute |
| floor | Weight Floor - 20 Minutes | 20 Minute |