Today's Orange Theory Workout Intel – Monday 6/24/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 6/9/24 2G with incline base pace work on the treadmill combined with explosive lower and upper body strength movements on the floor and rower.
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 - 11 Minutes
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
90 Second Base
1 Minute Base @ 4%
1 Minute Base @ 5%
90 Second Base
1 Minute Base @ 5%
90 Second Base
30 Second All Out
🏃 Treadmill - Block 2 - 11 Minutes
1 Minute Base @ 5%
90 Second Base
1 Minute Base @ 5%
1 Minute Base @ 4%
90 Second Base
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
90 Second Base
30 Second All Out
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🏋️🚣 Rower / Weight Floor - Block 1 - 11 Minutes
Work & Rest - Unload, Load & Xplode:
10 Total X 1 And A Half Alt Lateral Lunge, Rest
10 Total X Goblet Alt Lateral Lunge, Rest
5 Each X Lateral Lunge To Single Leg Hop, Rest
Work & Rest - Unload, Load & Xplode:
10 X Bridge Row, Rest
10 X Low Row, Rest
10 Total X Alt Low Row (Explosive), Rest
Repeat Until Buy-Out: 30 Second Of Alt Low Row (Explosive)
🏋️🚣 Rower / Weight Floor - Block 2 - 11 Minutes
Work & Rest - Unload, Load & Xplode:
10 X TRX Bridge, Rest
10 X Two-Handed Single Dumbbell Deadlift, Rest
10 X Hip Hinge Swing, Rest
Work & Rest - Unload, Load & Xplode:
10 X TRX Chest Press, Rest
10 X Chest Press, Rest
10 X Power Push Up, Rest
Repeat Until Finisher: 30 Second Of Hip Hinge 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 - 11 Minutes | 11 Minute |
| tread | Treadmill - Block 2 - 11 Minutes | 11 Minute |
| floor/rower | Rower / Weight Floor - Block 1 - 11 Minutes | 11 Minute |
| floor/rower | Rower / Weight Floor - Block 2 - 11 Minutes | 11 Minute |