Today's Orange Theory Workout Intel – Monday 3/4/24 2G Run / Row
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
Run/Row format with descending mileage and rowing intervals, paired with dynamic Bosu floor work combining 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 / Rower
0.8 Mile Run
400m Base/Push Row
0.6 Mile Tread
300m Push Row
0.4 Mile Tread
200m Push/All Out Row
0.2 Mile Tread
100m All Out
Finisher: 30s All Out Tread Or Rower
🏋️ Weight Floor - Block 1
6-10 - Bosu - Low Row With Front Leg
8 - Bosu - Single Arm Reverse Lunge
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🏋️ Weight Floor - Block 2
10/8/6/4 - Bosu - Burpee
8 - Bosu - Plank Jacks
Hip Rock Low Plank When Done
🏋️ Weight Floor - Block 3
6-10 - Bosu - Front Lunge
8 - Bosu - Bicep Curls Kneeling
🏋️ Weight Floor - Block 4
10/8/6/4 - Bosu - Plank Pops
8 Sprinter Sit Ups
Hip Rock Low Plank If Done
🏋️ Weight Floor - Finisher
30s - Bosu - Plank Jacks
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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 Minute |
| floor | Weight Floor - Block 1 | 7 Minute |
| floor | Weight Floor - Block 2 | 3 Minute |
| floor | Weight Floor - Block 3 | 7 Minute |
| floor | Weight Floor - Block 4 | 3 Minute |
| floor | Weight Floor - Finisher | 0.5 Minute |