Today's Orange Theory Workout Intel – Saturday 7/6/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
A mixed ESP workout featuring incline treadmill blocks with all-outs, rowing with dumbbell work, and a circuit finisher.
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 |