Today's Orange Theory Workout Intel – Wednesday 6/19/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Repeat of 6/3/24 featuring treadmill blocks with all-outs and walking recoveries paired with weight floor work combining strength and power 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 - 20 Minutes
Block 1 - 3.5 Minutes
30 Second Base To Push
30 Second Base
30 Second Push
30 Second Base
30 Second Push To All Out
30 Second Base
30 Second All Out
Block 2 - 13 Minutes
30 Second All Out
90 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
30 Second All Out
2 Minute Walking Recovery
30 Second All Out
Block 3 - 3.5 Minutes
30 Second Base To Push
30 Second Base
30 Second Push
30 Second Base
30 Second Push To All Out
30 Second Base
30 Second All Out
🏋️ Weight Floor - 20 Minutes
Block 1 - 3.5 Minutes Back To Back
30 Second Of Bicep Curl (Seated On Bench)
30 Second Of Tap Squat (Bw)
30 Second Of Bicep Curl (Seated On Bench)
30 Second Of Tap Squat (Bw)
30 Second Of Bicep Curl (Seated On Bench)
30 Second Of Tap Squat (Bw)
30 Second Of Bicep Curl (Seated On Bench)
Block 2 - 13 Minutes Work & Rest
12 X Shoulder Press, Rest
12 Total X Deadbug, Rest
6 Each X Split Squat (Rear Foot Elevated), Rest
6 Each X Low Side Plank Thread The Needle, Rest
20 Stroke Row (Check Distance)
Block 3 - 3.5 Minutes Back To Back
30 Second Of Skier Swing
30 Second Of Alt Reverse Lunge With Floor Tap
30 Second Of Skier Swing
30 Second Of Alt Reverse Lunge With Floor Tap
30 Second Of Skier Swing
30 Second Of Alt Reverse Lunge With Floor Tap
Finisher: 30 Second Of Skier Swing
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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 - 20 Minutes | 20 Minute |
| floor | Weight Floor - 20 Minutes | 20 Minute |