Today's Orange Theory Workout Intel – Saturday 3/23/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Repeat of 3/5/24 2G featuring push/base intervals on the tread with all-outs, and a three-part rower/floor block combining endurance, strength, and power 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
3 Minute Push
1 Minute Base
3 Minute Push
1 Minute Base
2 Minute Power Walk @ 6%+
1 Minute Base
2 Minute Power Walk @ 6%+
1 Minute Base
2 Minute Power Walk @ 6%+
1 Minute Base
1 Minute All Out
45 Second Walking Recovery
1 Minute All Out
45 Second Walking Recovery
1 Minute All Out
45 Second Walking Recovery
1 Minute All Out
💪 Rower / Weight Floor - 23.25 Minutes
Buy-In: 300m Push Row (Once Only)
Part 1 - Endurance: 2 Rounds Back To Back:
12 - 16 X Two Handed Single Dumbbell Squat
12 - 16 Each X Bird Dog Low Row, Rest
Buy-In: 300m Push Row (22 - 24 Strokes / Minute)
Part 2 - Strength: 2 Rounds Back To Back Unilateral:
6 - 10 Each X Single Arm Split Stance Dead Lift
6 - 10 Each X Single Arm Chest Press, Rest
Buy-In: 300m Push To All Out Row
Part 3 - Power: 2 Rounds Back To Back Unilateral:
4 - 8 X Single Arm Single Leg Lateral Step Up
4 - 8 Each X Single Arm Neutral Grip Push Press, Rest
Bonus: Pick Your Favourite Part And Repeat Exercises Until Finisher
Finisher: 30 Seconds Each Of Single Leg Lateral Step Up With Power
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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 |
| rower/floor | Rower / Weight Floor - 23.25 Minutes | 23.25 Minute |