Today's Orange Theory Workout Intel – Friday 3/15/23 2G "Orange Everest"
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Orange Everest climbs from 1% to 15% incline on the tread, then descends back down with circuits combining rowing and floor work.
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 Minutes
1 Minute Tread @ 2%
1 Minute Tread @ 3%
1 Minute Tread @ 4%
1 Minute Tread @ 5%
1 Minute Tread @ 6%
1 Minute Tread @ 7%
1 Minute Tread @ 8%
1 Minute Tread @ 9%
1 Minute Tread @ 10%
1 Minute Tread @ 11%
1 Minute Tread @ 12%
1 Minute Tread @ 13%
1 Minute Tread @ 14%
1 Minute Tread @ 15%
1 Minute Tread @ 14%
1 Minute Tread @ 12%
1 Minute Tread @ 10%
1 Minute Tread @ 8%
1 Minute Tread @ 6%
1 Minute Tread @ 4%
1 Minute Tread @ 2%
1 Minute Tread @ 1%
1 Minute All Out @ 1%
🚣 Rower / Weight Floor - Block 1
Buy-In: 1 Minute Push Row @ 22-24 Strokes / Minute (Once Only)
Repeat:
6 - 10 Each X High Plank Single Arm Low Row
6 - 10 X Seated Overhead Tricep Extension
12 Total X Alt Low Side Plank
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🏋️🚣 Rower / Weight Floor - Block 2
Buy-In: 1 Minute Push Row @ 22-24 Strokes / Minute (Once Only)
Repeat Until Finisher:
6 - 10 Each X High Plank Single Arm Reverse Fly
6 - 10 X Seated Hammer Curl
12 Total X Bicycle Crunch
Finisher: 1 Minute All Out Row
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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 Minutes | 23 Minute |
| rower | Rower / Weight Floor - Block 1 | 11 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 11 Minute |