Today's Orange Theory Workout Intel – Monday 7/22/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
Repeat of 7/6/24 2G with treadmill endurance and power blocks combined with floor/rower strength and power work.
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 Minutes
Block 1 - 8 Minutes
1 Minute Base @ 6%
1 Minute Base
1 Minute Base @ 5%
1 Minute Base
1 Minute Base @ 4%
1 Minute Base
1 Minute Base @ 3%
1 Minute All Out
Block 2 - 4.25 Minutes
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
Block 3 - 8 Minutes
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute All Out
🏋️🚣 Rower / Weight Floor
Block 1 - 8 Minutes
Buy-In: 200m Row (22-24 Strokes / Minute - Check Time) Once Only
Work & Rest:
6 - 10 X Single Dumbbell Good Morning, Rest
6 - 10 Each X Single Arm Chest Fly, Rest
6 - 10 Total X Torso Rotation, Rest
Block 2 - 4.25 Minutes Work & Active Recovery
1 Minute Of Clean To Neutral Grip Push Press
1 Minute Of Alt Lateral Shift To Windmill
45 Second Of Clean To Neutral Grip Push Press
1 Minute Of Alt Lateral Shift To Windmill
30 Second Of Clean To Neutral Grip Push Press
Collapse (Member's Choice)
Block 3 - 8 Minutes
Buy-In: 400m Row (Check Time) Once Only
Circuit:
12 Total X Goblet Alt Reverse Lunge
12 X Hammer Curl To Eccentric Bicep Curl
12 Total X High Plank To Low Plank
Repeat The Circuit Until The Finisher:
1 Minute Of Torso Rotation Or
1 Minute Of High Plank To Low Plank
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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 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor | 20.25 Minute |