Today's Orange Theory Workout Intel – Thursday 6/27/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 6/12/24 2G. Progressive pace increases on the treadmill with sustained pushes leading to all-outs, followed by alternating strength and power blocks 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 - 23.5 Minutes
Goal: Increase Your Pace Each Round
2 Minute Base To Push
30 Second Walking Recovery
2 Minute Push
1 Minute Second Walking Recovery
2 Minute Push To All Out
90 Second Walking Recovery
2 Minute Push To All Out
2 Minute Walking Recovery
2 Minute Push To All Out
2.5 Minute Walking Recovery
2 Minute Push To All Out
3 Minute Walking Recovery
1 Minute All Out
🏋️🚣 Rower / Weight Floor Block 1 - 7.5 Minutes
30 Second Of Low Row
30 Second Of Alt Forward Lunge
30 Second Of Hammer Curl
30 Second Of Front Squat
30 Second Recovery
30 Second Of Low Row
30 Second Of Alt Forward Lunge
30 Second Of Hammer Curl
30 Second Of Front Squat
1 Minute Recovery
30 Second Of Low Row
30 Second Of Alt Forward Lunge
30 Second Of Hammer Curl
30 Second Of Front Squat
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🏋️ Floor Block 2 - 14.5 Minutes
12 Each X Split Squat (Rear Foot On Bosu)
8 X Bosu Kneeling Lateral Raise To Neutral Grip Front Raise
8 Each X Bosu Kneeling Hip Thrust With Low To High Chop
12 Bosu High Plank Jack
10 Stroke All Out Row (80 - 120m+), Each Round Add 5 Strokes
Repeat (Adding Strokes To Row) Until Finisher: 1 Minute Of Bosu High Plank Jack
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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 - 23.5 Minutes | 23.5 Minute |
| floor/rower | Rower / Weight Floor Block 1 - 7.5 Minutes | 7.5 Minute |
| floor | Floor Block 2 - 14.5 Minutes | 14.5 Minute |