Today's Orange Theory Workout Intel – Sunday 6/30/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
Repeat of 6/15/24 featuring incline base pace progressions on the tread followed by a circuit-style floor block with rowing and strength 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 - 22.5 Minutes
Block 1 - 20 Minutes
1 Minute Base @ 1%
1 Minute Base @ 1.5%
1 Minute Base @ 2%
1 Minute Base @ 2.5%
1 Minute Base @ 3%
1 Minute Base @ 3.5%
1 Minute Base @ 1%
1 Minute Base @ 1.5%
1 Minute Base @ 2%
1 Minute Base @ 2.5%
1 Minute Base @ 3%
1 Minute Base @ 1%
1 Minute Base @ 1.5%
1 Minute Base @ 2%
1 Minute Base @ 2.5%
1 Minute Base @ 1%
1 Minute Base @ 1.5%
1 Minute Base @ 2%
1 Minute Base @ 1%
1 Minute Base @ 1 - 3%
Block 2 - 2.5 Minutes
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
30 Second All Out
🏋️🚣 Rower / Weight Floor - 22.5 Minutes
Block 1 - 20 Minutes Circuit Member's Choice Takeaway
Exercises:
6 - 10 X Trx Low Row
6 - 10 Total X Goblet Alt Step Out Squat
6 - 10 X Reverse Fly
6 - 10 X Deadlift
6 - 10 Each X Single Arm Chest Press With Leg Extension
Round 1: All Exercises + 800m Row
Round 2: Choose 4 Exercises + 600m Row
Round 3: Choose 3 Exercises + 400m Row
Round 4: Choose 2 Exercises + 200m Row
Bonus: Repeat Exercises As A Single Block Until Time Is Called
Block 2 - 2.5 Minutes Back To Back
30 Second Of Plank Pop
30 Second Of High Plank
30 Second Of Plank Pop
30 Second Of High Plank
Finisher Member's Choice:
30 Second Of Plank Pop Or
30 Second Of High Plank
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 22.5 Minutes | 22.5 Minute |
| floor/rower | Rower / Weight Floor - 22.5 Minutes | 22.5 Minute |