Today's Orange Theory Workout Intel – Sunday 6/23/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 6/7/24 2G featuring a run/row block with push and all-out intervals paired with a weight floor circuit combining heavy band work, tempo triplets, and finisher rounds.
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 Minutes
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
30 Second Walking Recovery
30 Second All Out, Check Distance
90 Second To Transition To Rower
2.5 Minute Row For Time, Check Distance
90 Second To Transition To Treadmill
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
30 Second Walking Recovery
30 Second All Out, Check Distance
90 Second To Transition To Rower
2.5 Minute Row For Time, Check Distance
90 Second To Transition To Treadmill
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
30 Second Walking Recovery
30 Second All Out, Check Distance
🏋️ Weight Floor
Block 1 - 4 Minutes Work & Rest
8 X Low Band Squat, Rest
8 X Low Band Low Row, Rest
Block 2 - 2.5 Minutes Tempo Triplet
6 X Close Grip Chest Press (Slow)
6 X Close Grip Chest Press
Close Grip Chest Press Hold Aslongap, Rest
Block 3 - 4 Minutes Work & Rest
8 X Low Band Single Dumbbell Good Morning, Rest
8 Each X Low Band Single Leg Hold With Single Arm Shoulder Press
Block 4 - 2.5 Minutes Tempo Triplet
6 X Bicep Curl (Slow)
6 X Bicep Curl
Bicep Curl Hold As long as posible, Rest
Block 5 - 4 Minutes
4 Rounds Back To Back:
8 / 6 / 4 / 2 Total X Push Up To Alt High Side Plank
8 / 6 / 4 / 2 Total X Sit Up With Alt Rotation
Bonus: Low Plank Hold
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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 |
|---|---|---|
| run/row | Treadmill / Rower - 23 Minutes | 23 Minute |
| floor | Weight Floor |