Today's Orange Theory Workout Intel – Tuesday 5/14/24 2G - Orange Inferno
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Run/Row format with rotating distance intervals on the rower paired with treadmill pushes, followed by three strength blocks on the floor focusing on upper body, back, and core work.
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.
🏃🚣 Rower / Treadmill - 23 Minutes
Reset Your Row Monitor
100m All Out Row, 0.1 Mile Base —> Push Run
200m All Out Row, 0.1 Mile Base —> Push Run
300m All Out Row, 0.1 Mile Base —> Push Run
Each Round Add 100m To The Row, Try To Stay Close To A Push Effort On The Rower
Last Minute Is An All Out Row
Record Your Total Row Distance
🏋️ Weight Floor - Block 1
Back To Back:
10 Total X TRX Alligator
10 X Bench Chest Fly
10 Total X Seated Reciprocating Shoulder Press, Rest
12 Total X Alt Low Side Plank
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🏋️ Weight Floor - Block 2
Back To Back:
10 X TRX High Row To Bicep Curl
10 X Reverse Fly
10 Total X High Plank Pull Through, Rest
12 Total X Bird Dog
🏋️ Weight Floor - Block 3
Back To Back Superset
12 X Reverse Crunch
12 Total X Dead Bug, Rest
Repeat Until Finisher: 1 Minute Of Either Reverse Crunch Or Dead Bug At An Increased Intensity
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 | Rower / Treadmill - 23 Minutes | 23 Minute |
| floor | Weight Floor - Block 1 | 8 Minute |
| floor | Weight Floor - Block 2 | 8 Minute |
| floor | Weight Floor - Block 3 | 4 Minute |