Today's Orange Theory Workout Intel – Monday 7/29/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A challenging 2G workout mixing power intervals on the tread with rowing sprints and strength-based floor work featuring lunges, rows, and core finishers.
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 - 22 Minutes
Tread Block 1 - 5 Minutes
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
Block 2 - 17 Minutes
2 Minute Push
90 Second Walking Recovery
90 Second Push To All Out
90 Second Walking Recovery
75 Second Push To All Out
90 Second Walking Recovery
1 Minute All Out
90 Second Walking Recovery
45 Second All Out
90 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
1 Minute All Out
🚣 Rower - 5 Minutes
Rower Block 1 - 5 Minutes Back To Back
30 Second All Out Row (100 - 200m+)
12 X Speed Squat
Repeat Until You Reach 700m
Bonus: Row Until Time Is Called
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🏋️ Weight Floor - 17 Minutes
Weight Floor Block 1 - 17 Minutes Work & Rest
16 - 20 Total X Goblet Alt Reverse Lunge With Torso Rotation, Rest
16 - 20 X Reverse Grip Low Row
16 - 20 X Bridge, Rest
16 - 20 X TRX High Row, Rest
16 - 20 Total X Alt Deadbug With Press, Rest
Repeat Until Finisher:
30 Second Of Low Side Plank (L)
30 Second Of Low Side Plank (R)
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 - 22 Minutes | 22 Minute |
| rower | Rower - 5 Minutes | 5 Minute |
| floor | Weight Floor - 17 Minutes | 17 Minute |