Today's Orange Theory Workout Intel – Monday 7/8/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
20-30
A run/row format with three rounds of progressive incline work alternating with 100m all-out rows, followed by floor blocks targeting upper body, lower body, and core with 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 / 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
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
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🏋️ Weight Floor - Block 2
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
🏋️ Weight Floor - Block 3
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
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| run/row | Treadmill / Rower – 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor - Block 1 | 8 Minute |
| floor | Weight Floor - Block 2 | 8 Minute |
| floor | Weight Floor - Block 3 | 4.5 Minute |