Today's Orange Theory Workout Intel – Sunday 3/24/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A repeat workout combining treadmill/rower intervals with progressive inclines and all-outs, paired with a weight floor circuit using mid-band exercises.
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 / Rower
Block 1
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base @ 1.5%
1 Minute Push
1 Minute Base @ 2%
1 Minute Push
1 Minute Base @ 2.5%
1 Minute Push
1 Minute Base @ 3%
30 Second All Out @ 3%
Block 2
1 Minute Push
1 Minute Base @ 3%
1 Minute Push
1 Minute Base @ 2.5%
1 Minute Push
1 Minute Base @ 2%
1 Minute Push
1 Minute Base @ 1.5%
1 Minute Push
1 Minute Base
30 Second All Out
🏋️ Weight Floor
Block 1 - 10.5 Minutes
Buy-In: 1 Minute - Mid Band Sit Up To Sumo Squat
Circuit - Repeat Until Buy-Out:
8 X Mid Band Close Grip Chest Press (On Floor With Legs Elevated)
8 X Mid Band Double Crunch
8 X Mid Band Single Dumbbell Good Morning
Buy-Out: 30 Second - Sit Up To Squat Jump
Block 2 - 10.5 Minutes
Buy-In: 1 Minute - Mid Band Sit Up To Sumo Squat
Circuit - Repeat Until Finisher:
8 Each X Mid Band Single Leg Hold With Single Arm Shoulder Press
8 X Mid Band Hammer Curl
4 X Mid Band Goblet Squat Hold Lateral Walk
Finisher: 30 Second - Sit Up To Squat Jump
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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 |
|---|---|---|
| run/row | Treadmill / Rower | Multiple blocks |
| floor | Weight Floor | 21 minutes |