Today's Orange Theory Workout Intel – Sunday 6/9/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-28
A balanced 2G workout mixing steady-state base pace runs with incline variations and explosive floor work featuring lateral lunges, rows, and upper body pressing 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 - 11 Minutes
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
90 Second Base
1 Minute Base @ 4%
1 Minute Base @ 5%
90 Second Base
1 Minute Base @ 5%
90 Second Base
30 Second All Out
🏃 Treadmill - Block 2 - 11 Minutes
1 Minute Base @ 5%
90 Second Base
1 Minute Base @ 5%
1 Minute Base @ 4%
90 Second Base
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
90 Second Base
30 Second All Out
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.
🏋️🚣 Rower / Weight Floor - Block 1 - 11 Minutes
Work & Rest - Unload, Load & Xplode:
10 Total X 1 And A Half Alt Lateral Lunge, Rest
10 Total X Goblet Alt Lateral Lunge, Rest
5 Each X Lateral Lunge To Single Leg Hop, Rest
Work & Rest - Unload, Load & Xplode:
10 X Bridge Row, Rest
10 X Low Row, Rest
10 Total X Alt Low Row (Explosive), Rest
Repeat Until Buy-Out: 30 Second Of Alt Low Row (Explosive)
🏋️🚣 Rower / Weight Floor - Block 2 - 11 Minutes
Work & Rest - Unload, Load & Xplode:
10 X TRX Bridge, Rest
10 X Two-Handed Single Dumbbell Deadlift, Rest
10 X Hip Hinge Swing, Rest
Work & Rest - Unload, Load & Xplode:
10 X TRX Chest Press, Rest
10 X Chest Press, Rest
10 X Power Push Up, Rest
Repeat Until Finisher: 30 Second Of Hip Hinge Swing
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 - 11 Minutes | 11 Minute |
| tread | Treadmill - Block 2 - 11 Minutes | 11 Minute |
| floor/rower | Rower / Weight Floor - Block 1 - 11 Minutes | 11 Minute |
| floor/rower | Rower / Weight Floor - Block 2 - 11 Minutes | 11 Minute |