Today's Orange Theory Workout Intel – Tuesday 6/25/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
A mixed-format workout combining endurance/power on the tread/rower with descending rounds and a strength-focused floor block featuring compound movements and finishers.
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
Goal: Choose Your Intensity On The Treadmill, Increase Intensity On The Rower Each Round
Round 1:
0.5 Mile Run
25 X Speed Squat
250m Push To All Out Row
Round 2:
0.4 Mile Run
20 X Speed Squat
200m All Out Row (0:30 - 1:00)
Round 3:
0.3 Mile Run
15 X Speed Squat
150m All Out Row (0:22 - 0:45)
Round 4:
0.2 Mile
10 X Speed Squat
100m All Out Row (0:15 - 0:30)
Round 5:
0.1 Mile Run
5 X Speed Squat
50m All Out Row
Bonus:
Tread Or Row Until Finisher: Choose Steady Or Intervals
Finisher: 30 Second All Out Tread Or Row
🏋️ Weight Floor - Block 1
Block 1 - 17.5 Minutes
Back To Back:
5 Each X Low Bench Single Arm Step Down Reverse Lunge
10 Total X Alt Sumo Deadlift, Rest
5 Each X Trx Single Arm Squat Reach With Rotation
Back To Back:
10 X High Row
10 X Chest Fly, Rest
10 X Straight Arm Situp
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🏋️ Weight Floor - Block 2
Block 2 - 4 Minutes Back To Back
10 X High Plank Pull Through
10 X Bridge, Rest
Repeat Until Finisher: 30 Second Of High Plank Pull Through Or 30 Second Of Bridge
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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 - Block 1 | 17.5 Minute |
| floor | Weight Floor - Block 2 | 4 Minute |