Today's Orange Theory Workout Intel – Tuesday 6/4/24 2G 500m Benchmark Row
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
Benchmark 500m row workout with treadmill intervals, floor circuits, and all-out finishers. Mixed power and endurance challenge.
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 - Block 1
45 Second Base To Push
30 Second Walking Recovery
45 Second Push
30 Second Walking Recovery
45 Second Push To All Out
30 Second Walking Recovery
45 Second All Out
Transition To Floor
🚣 Rower / Weight Floor - Block 1
Buy-In: 250m Push Row
Circuit:
10 X Bridge
10 X Trx High Row
Transition To Treadmill
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.
🏃 Treadmill - Block 2
0.1 Mile Run
30 Second Walking Recovery
Repeat Until Time And Then Transition To Rower
🚣 Rower - 500m Benchmark
500m Benchmark Row
Note Time
Recovery Row Til Time And Then Transition To Treadmill
🏃 Treadmill - Block 3
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
Transition To Floor
🏋️ Weight Floor - Block 2
6 - 10 Each X Full Step Up, Rest
6 - 10 X Chest Fly, Rest
8 Total X Seated Torso Rotation, Rest
8 Each X Low Side Plank Pendulum With Kick Stand, Rest
Repeat Until Finisher: 30 Second Bench Hopover
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 - Block 1 | 4.5 Minute |
| rower | Rower / Weight Floor - Block 1 | 4.5 Minute |
| tread | Treadmill - Block 2 | 4 Minute |
| rower | Rower - 500m Benchmark | 4 Minute |
| tread | Treadmill - Block 3 | 5.5 Minute |
| floor | Weight Floor - Block 2 | 9.5 Minute |