Today's Orange Theory Workout Intel – Monday 6/17/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
Repeat of 6/1/24. Treadmill features push/base intervals with an all-out finisher. Floor/rower block includes compound movements, core work, and rowing intervals.
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
Goal: Increase Push, Reduce Base Pace If Needed For Recovery
1 Minute Push
2 Minute Base
1 Minute Push
2 Minute Base
1 Minute Push
2 Minute Base
1 Minute Push
2 Minute Base
1 Minute Push
2 Minute Base
1 Minute Push
2 Minute Base
1 Minute Push
2 Minute Base
1 Minute Push
1 Minute All Out
🏋️🚣 Rower / Weight Floor - Block 1
Back To Back:
8 Each X Single Arm High Row (Using Bench)
8 Total X Alt L Raise, Rest
~20 Second Bear Plank Hold
Back To Back:
8 Each X Goblet Step Down Toe Tap
4 X Goblet Squat Hold Lateral Walk, Rest
8 Total X Bear Step
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🏋️🚣 Rower / Weight Floor - Block 2
Back To Back:
8 X Sumo Deadlift
8 Each X Half Kneeling Single Arm Shoulder Press, Rest
8 Total X Bear Plank Kick Through
1:00 Build:
30 Second Push Row
30 Second All Out Row
Repeat Until Finisher:
1 Minute All Out Row Or
1 Minute Of Bear Plank Hold Or
1 Minute Of Bear Step Or
1 Minute Of Bear Plank Alt Kick Through
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 | ~23 minutes |
| floor/rower | Rower / Weight Floor - Block 1 | 10 minutes |
| floor/rower | Rower / Weight Floor - Block 2 | 11 minutes |