Today's Orange Theory Workout Intel – Saturday 6/15/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A mixed format workout featuring progressive incline work on the treadmill with power finishers, paired with a circuit-based floor block emphasizing rowing and strength movements.
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 - Block 1
1 Minute Base @ 1%
1 Minute Base @ 1.5%
1 Minute Base @ 2%
1 Minute Base @ 2.5%
1 Minute Base @ 3%
1 Minute Base @ 3.5%
1 Minute Base @ 1%
1 Minute Base @ 1.5%
1 Minute Base @ 2%
1 Minute Base @ 2.5%
1 Minute Base @ 3%
1 Minute Base @ 1%
1 Minute Base @ 1.5%
1 Minute Base @ 2%
1 Minute Base @ 2.5%
1 Minute Base @ 1%
1 Minute Base @ 1.5%
1 Minute Base @ 2%
1 Minute Base @ 1%
1 Minute Base @ 1 - 3%
🏃 Treadmill - Block 2
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
30 Second All Out
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🏋️🚣 Rower / Weight Floor - Block 1
Circuit Member's Choice Takeaway
6 - 10 X Trx Low Row
6 - 10 Total X Goblet Alt Step Out Squat
6 - 10 X Reverse Fly
6 - 10 X Deadlift
6 - 10 Each X Single Arm Chest Press With Leg Extension
Round 1: All Exercises + 800m Row
Round 2: Choose 4 Exercises + 600m Row
Round 3: Choose 3 Exercises + 400m Row
Round 4: Choose 2 Exercises + 200m Row
Bonus: Repeat Exercises As A Single Block Until Time Is Called
🏋️🚣 Rower / Weight Floor - Block 2
30 Second Of Plank Pop
30 Second Of High Plank
30 Second Of Plank Pop
30 Second Of High Plank
🏋️🚣 Finisher
30 Second Of Plank Pop Or
30 Second Of High Plank
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 - Block 1 | 20 Minute |
| tread | Treadmill - Block 2 | 2.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 20 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 2.5 Minute |
| floor/rower | Finisher | Member's Choice |