Today's Orange Theory Workout Intel – Friday 7/12/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed ESP workout featuring incline progressions on the tread with a challenging weight floor circuit using Bosu balls and power movements.
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 – 23.5 Minutes
Block 1 - 9 Minutes
Goal: Maintain Push, Drop Base If Needed
1 Minute Push
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 3%
1 Minute Base
1 Minute Push @ 4%
1 Minute Base
1 Minute Push @ 5%
Block 2 - 3 Minutes
Goal: Increase Incline To Highest Level While Still Maintaining A Jog / Run (If Runner) Or Pw
3 Minute Tread For Time @ 8% - 15%
Block 3 - 9 Minutes
Goal: Maintain Push, Drop Base If Needed
1 Minute Push @ 5%
1 Minute Base
1 Minute Push @ 4%
1 Minute Base
1 Minute Push @ 3%
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute All Out
🏋️ Weight Floor
Block 1 - 9 Minutes Circuit
8 Each X Goblet Reverse Lunge To Single Leg Knee Drive
12 Total X Bosu Side To Side Push Up
8 X High Pull With Power
12 X Bosu Bicycle Crunch
Block 2 - 3 Minutes
3 Rounds Circuit:
12 / 10 / 8 Total X Bosu Plank Pop
12 / 10 / 8 Total X Speed Skater With Power
Bonus: Bosu High Plank Alt Knee Drive, Rest As Needed
Block 3 - 9 Minutes
8 X Skier Swing
12 X Bosu Kneeling Scaption
8 Each X Single Arm Neutral Grip Thruster With Rotation
12 Total X Bosu Alt Full V Up
Repeat Until Finisher: 1 Minute Of Increased Intensity
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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 – 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor | 23.5 Minute |