Today's Orange Theory Workout Intel – Friday 7/26/24 2G Run/Row
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
A challenging run/row format with alternating push and all-out efforts on the treadmill paired with rowing, followed by a weight floor block featuring chest press and sumo goblet squats.
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 Minutes
2 Rounds Of:
0.25 Mile Push
10 Stroke Row (Check Distance)
2 Rounds Of:
0.2 Miles Push To All Out
15 Stroke Row (Check Distance)
2 Rounds Of:
0.15 Mile All Out
20 Stroke Row (Check Distance)
2 Rounds Of:
0.1 Mile All Out
25 Stroke Row (Check Distance)
Tread For Time Until Finisher: 30 Second All Out
🏋️ Weight Floor
Block 1 - 3 Minutes
20 X Chest Press (Light)
20 X Sumo Goblet Squat (Light)
Block 2 - 6 Minutes
Take Breaks As Needed
2.5 Mins Of Chest Press (Heavy) - 20 Second Rest
1 Minute Recovery
2.5 Mins Of Chest Press (Light) - 20 Second Rest - Try To Beat Your Reps Each Round
Block 3 - 6 Minutes
Take Breaks As Needed
2.5 Mins Of Sumo Goblet Squat (Heavy) - 20 Second Rest
1 Minute Recovery
2.5 Mins Of Sumo Goblet Squat(Light) - Try To Beat Your Reps Each Round
Block 4 - 3 Minutes
12 X Bicycle Crunch
12 X Bodyweight Bridge
Repeat Until Finisher: 30 Second Of Bicycle Crunch
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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 Minutes | 23 Minute |
| floor | Weight Floor | 18 Minute |