Today's Orange Theory Workout Intel – Wednesday 7/10/24 2G 200m Benchmark Row
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
2G workout featuring two 200m all-out benchmark rows with strength circuits and endurance treadmill blocks.
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 Tread 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 Tread For Distance
🏃🚣 Rower / Weight Floor - Block 2
200m All Out Row (Once Only)
Check 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
Collapse (Member's Choice)
🏃🚣 Rower / Weight Floor - Block 3
200m All Out Row (Once Only)
Check Time, Transition To Floor
Circuit:
6 Each X Step Down To Scaption
6 Each X Concentration Curl
10 Total X High Plank Dumbbell Pull Through
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 |
| run/row | Rower / Weight Floor - Block 2 | 4 Minute |
| tread | Treadmill - Block 3 | 8 Minute |
| run/row | Rower / Weight Floor - Block 3 | 10 Minute |