Today's Orange Theory Workout Intel – Wednesday 7/24/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 7/8/24 2G featuring incline treadmill rounds with rowing all-outs and a weight floor circuit focused on pressing, lunges, and core 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 / Rower - 23.5 Minutes
Round 1:
0.1 Mile @ 3% (Power Walkers Half @ 3%+)
0.1 Mile @ 6% (Power Walkers Half @ 6%+)
0.1 Mile @ 9% (Power Walkers Half @ 9%+)
0.1 Mile @ 12% (Power Walkers Half @ 12%+)
0.1 Mile @ 15% (Power Walkers Half @ 15%)
Walking Recovery Until Ready For Row
100m All Out Row
Round 2:
0.1 Mile @ 2% (Power Walkers Half @ 2%+)
0.1 Mile @ 4% (Power Walkers Half @ 4%+)
0.1 Mile @ 6% (Power Walkers Half @ 6%+)
0.1 Mile @ 8% (Power Walkers Half @ 8%+)
0.1 Mile @ 10% (Power Walkers Half @ 10%+)
Walking Recovery Until Ready For Row
100m All Out Row
Round 3:
0.1 Mile @ 1% (Power Walkers Half @ 1-3%)
0.1 Mile @ 2% (Power Walkers Half @ 4%+)
0.1 Mile @ 3% (Power Walkers Half @ 5%+)
0.1 Mile @ 4% (Power Walkers Half @ 6%+)
0.1 Mile @ 5% (Power Walkers Half @ 7%+)
Walking Recovery Until Ready For Row
100m All Out Row
When Done, Tread Or Row For Time Until Finisher: 30 Second All Out (Power Walkers @ 10%+) Or 30 Second All Out Row
🏋️ Weight Floor
Block 1 - 8 Minutes Work & Rest
12 - 16 Total X Bicycle Press, Rest
6 - 8 Each X Forward Lunge With Chop, Rest
12 - 16 X Trx Pull Up
Block 2 - 8 Minutes Work & Rest
12 - 16 Total X Goblet Alt Lateral Shift, Rest
12 - 16 Total X Alt Hammer Curl, Rest
12 - 16 X Two Handed Single Dumbbell Squat, Rest
Block 3 - 4.5 Minutes Work & Rest
40 Second Of Straight Leg Raise, 20 Second Rest
40 Second Of Low Plank Hip Rocks, 20 Second Rest
40 Second Of Straight Leg Raise, 20 Second Rest
40 Second Of Low Plank Hip Rocks, 20 Second Rest
Finisher: 30 Second Of Straight Leg Raise Or 30 Second Of Low Plank Hip Rocks
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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 - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor | 20.5 Minute |