Today's Orange Theory Workout Intel – Saturday 3/30/24 2G Run Row
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Run Row format alternating between treadmill/rower with progressive round structures and full-body strength work on the floor featuring TRX exercises and single-arm 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 / Rower - 23.5 Minutes
Round 1:
0.1 Mile Base
0.5 Mile
200m All Out Row
Round 2 - 2 Rounds Of:
0.1 Miles Base
0.2 Mile Push
200m All Out Row
Round 3 - 3 Rounds Of:
0.1 Mile Base
0.1 Mile Push
200m All Out Row
Bonus - Repeat Until Finisher:
0.1 Mile Run
200m All Out Row
Finisher: 30 Second All Out Run Or 30 Second All Out Row
🏋️ Weight Floor - Block 1
Block 1 - 6.75 Minutes Back To Back
10 X TRX Y-Raise
10 X TRX Low Row (Explosive)
10 X TRX Bicep Curl
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🏋️ Weight Floor - Block 2
Block 2 - 6.75 Minutes Back To Back
6 X Single Arm Upright Row (R)
6 X Single Arm Snatch (R)
6 X Single Arm Overhead Reverse Lunge (R)
6 X Single Arm Upright Row (L)
6 X Single Arm Snatch (L)
6 X Single Arm Overhead Reverse Lunge (L), Rest
🏋️ Weight Floor - Block 3
Block 3 - 7 Minutes Back To Back
12 Total X High Plank Alt Low Row
6 X Plank Pop
6 X Tricep Push Up
Repeat Until Finisher: 30 Second Of Alt Single Arm Snatch
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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 - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor - Block 1 | 6.75 Minute |
| floor | Weight Floor - Block 2 | 6.75 Minute |
| floor | Weight Floor - Block 3 | 7 Minute |