Today's Orange Theory Workout Intel – Wednesday 7/3/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced 2G workout combining progressive push/base intervals on the treadmill with strength-focused rowing and weight floor work featuring chest and deadlift cluster sets.
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
30 Second Push
30 Second Base
45 Second Push
45 Second Base
1 Minute Push
1 Minute Base
75 Second Push
75 Second Base
90 Second Push
90 Second Base
1.75 Minute Push
1.75 Minute Base
2 Minute Push
2 Minute Base
2.25 Minute Push
2.25 Minute Base
💪 Rower / Weight Floor - 21.5 Minutes
Block 1 - 15.5 Minutes
Work & Rest - Cluster Set:
8 X Chest Press (Incline Bench), ~10 Second Rest
Chest Press (Incline Bench) Amrepsap, Rest
150m Push Row (Count Strokes)
Work & Rest - Cluster Set:
8 X Deadlift, ~10 Second Rest
Deadlift Amrepsap, Rest
150m Push Row (Count Strokes)
Block 2 - 6 Minutes Back To Back
8 Each X Single Arm Split Stance Deadlift
8 X Chest Fly (Incline Bench), Rest
Repeat Until Finisher Back To Back:
30 Second Of Chest Fly (Incline Bench)
30 Second Of Chest Press (Incline Bench)
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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 |
| rower/floor | Rower / Weight Floor - 21.5 Minutes | 21.5 Minute |