Today's Orange Theory Workout Intel – Thursday 5/16/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Repeat of 5/3/24 2G. Treadmill features push pace intervals with increasing durations and all-outs. Rower/floor combines stability work with bosu exercises, dumbbell movements, and rowing sprints.
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
Block 1
Goal: Increase Your Push Pace Each Round
3 Minute Push
1 Minute Base
2 Minute Push
90 Second Base
1 Minute Push
2 Minute Base
2 Minute Push
90 Second Base
3 Minute Push
1 Minute Base
30 Second All Out
Block 2
3 Minute Push
30 Second All Out
🏋️🚣 Rower / Weight Floor
Block 1 - 18.5 Minutes
Back To Back - Stable & Strong:
8 Each X Bosu Forward Lunge (Front Foot On Bosu)
8 X Single Dumbbell Good Morning, Rest
Back To Back - Stable & Strong:
8 X Bosu Tall Kneeling Bicep Curl
8 X High Pull, Rest
Back To Back - Stable & Strong:
8 Each X Bosu Kneeling Hip Thrust With Low To High Chop
8 X Double Crunch, Rest
20 Stroke All Out Row (160 - 240m+)
Block 2 - 3.5 Minutes
Four Rounds:
8 Total X Bosu High Plank Alt Leg Lift
8 / 6 / 4 / 2 X Situp (With Bosu Held In Front)
Keep Working Until Bonus: 30 Second Of Alt Toe Reach (On Bosu)
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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 |
|---|---|---|
| tread | Treadmill | 23 minutes |
| floor/rower | Rower / Weight Floor | 22 minutes |