Today's Orange Theory Workout Intel – Friday 5/10/24 2G Run Row
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Run/Row block with progressive incline challenges and all-out sprints, paired with a weight floor circuit focusing on TRX work, lower body, and upper body strength.
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:
0.2 Miles Run (Pw 160m / 0.1 Miles @ 1 - 3%)
0.2 Miles Run @ 4% (Pw 160m / 0.1 Miles @ 4%+)
1 Minute All Out Row (200 - 300m+)
Round 2:
0.2 Miles Run (Pw 160m / 0.1 Miles @ 1 - 3%)
0.2 Miles Run @ 3% (Pw 160m / 0.1 Miles @ 4%+)
1 Minute All Out Row (200 - 300m+)
Round 3:
0.2 Miles Run (Pw 160m / 0.1 Miles @ 1 - 3%)
0.2 Miles Run @ 2% (Pw 160m / 0.1 Miles @ 3%+)
1 Minute All Out Row (200 - 300m+)
Bonus - Repeat Until Finisher:
0.4 Miles Run (Pw 320m / 0.2 Miles @ 1 - 3%)
1 Minute All Out Row (200 - 300m+)
Finisher: 1 Minute All Out Tread Or Row
🏋️ Weight Floor - Block 1
Block 1 - 5 Minutes Circuit
8 Each X TRX Cross Back Lunge
8 X TRX Squat To Y-Raise
8 X TRX Tricep Extension
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🏋️ Weight Floor - Block 2
Block 2 - 5 Minutes Rep & Recover
1 Minute To Do 10 Total X Alt Lateral Lunge, Recover When Done
1 Minute To Do 10 X Squat, Recover When Done
1 Minute To Do 10 Total X Alt Lateral Lunge, Recover When Done
1 Minute To Do 10 X Squat, Recover When Done
Buy-Out - Construct: 1 Minute Of Alt Lateral Lunge To Squat
🏋️ Weight Floor - Block 3
Block 3 - 5 Minutes Rep & Recover
1 Minute To Do 10 X Hammer Curl, Recover When Done
1 Minute To Do 10 X Neutral Grip Shoulder Press, Recover When Done
1 Minute To Do 10 X Hammer Curl, Recover When Done
1 Minute To Do 10 X Neutral Grip Shoulder Press, Recover When Done
Buy-Out - Construct: 1 Minute Of Tall Kneeling Hammer Curl To Neutral Grip Shoulder Press
🏋️ Weight Floor - Block 4
Block 4 - 4 Minutes Back To Back
10 Total X Low Plank Alt Wide Knee Drive
10 Total X Low Plank Alt Leg Lift, Rest
Repeat Until Finisher: 1 Minute Of Low Alt Wide Knee Drive To Leg Lift
How Was This Workout?
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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 | 5 Minute |
| floor | Weight Floor - Block 2 | 5 Minute |
| floor | Weight Floor - Block 3 | 5 Minute |
| floor | Weight Floor - Block 4 | 4 Minute |