Today's Orange Theory Workout Intel – Thursday 6/6/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Three-block treadmill workout with progressive incline decreases and all-outs, paired with a circuit-based floor/rower block featuring Arnold presses, lateral shifts, upright rows, and a finisher row.
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
Block 1 - 6.5 Minutes
2 Minute Base @ 4%
1 Minute Base
90 Second Push @ 3%
1 Minute Base
1 Minute All Out @ 2%
Block 2 - 6.5 Minutes
2 Minute Base @ 3%
1 Minute Base
90 Second Push @ 2%
1 Minute Base
1 Minute All Out
Block 3 - 7.5 Minutes
2 Minute Base @ 2%
1 Minute Base
90 Second Push
1 Minute Base
1 Minute All Out
30 Second Walking Recovery
30 Second All Out
🏋️🚣 Rower / Weight Floor
Block 1 - 14.5 Minutes Circuit Add-On
Round 1:
12 X Arnold Press
Round 2:
12 Each X Single Arm Lateral Shift
12 X Arnold Press
Round 3:
12 X Upright Row
12 Each X Single Arm Lateral Shift
12 X Arnold Press
Round 4:
6 Each X Single Arm March In Place
12 X Upright Row
12 Each X Single Arm Lateral Shift
12 X Arnold Press
Bonus: Repeat Your Favourite Exercise Until Time Is Called
Block 2 - 7.5 Minutes Circuit
150m All Out Row (0:22 - 0:45)
10 Each X Single Arm Overhead Reverse Lunge
Repeat Until Finisher: 30 Second All Out Row (100 - 200m+)
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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 | 22 Minute |