Today's Orange Theory Workout Intel – Thursday 5/2/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed ESP workout featuring treadmill push intervals building to all-outs, paired with heavy unilateral strength work on the rower/weight floor across three blocks with tempo couplets and all-out rows.
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
30 Second Base To Push
90 Second Base
30 Second Base To Push
90 Second Base
30 Second Base To Push
90 Second Base
30 Second Push
90 Second Base
30 Second Push
90 Second Base
30 Second Push
90 Second Base
30 Second Push
90 Second Base
30 Second Push To All Out
90 Second Base
30 Second Push To All Out
90 Second Base
30 Second Push To All Out
90 Second Base
30 Second Push To All Out
90 Second Base
30 Second Push To All Out
30 Second All Out
🚣 Rower / Weight Floor - Block 1
Work & Active Recovery - Unilateral Tempo Couplet:
6 X Single Arm Neutral Grip Reverse Lunge (Slow) (L)
Single Arm Neutral Grip Reverse Lunge (L)
6 X Single Arm Neutral Grip Reverse Lunge (Slow) (R)
Single Arm Neutral Grip Reverse Lunge (R)
12 Total X Bear Plank Alt Lift
200m All Out Row (0:30 - 1:00) - Once Only
Repeat Exercises Only For The Remainder Of The Block
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🚣 Rower / Weight Floor - Block 2
Work & Active Recovery - Unilateral Tempo Couplet:
6 X Split Stance Single Arm High Row (Slow) (L)
Split Stance Single Arm High Row (L)
6 X Split Stance Single Arm High Row (Slow) (R)
Split Stance Single Arm High Row (R)
6 Each X Lateral Lunge To Knee Drive With Overhead Reach
200m All Out Row (0:30 - 1:00) - Once Only
Repeat Exercises Only For The Remainder Of The Block
🚣 Rower / Weight Floor - Block 3
Work & Active Recovery - Unilateral Tempo Couplet:
6 X Bridge Hold With Close Grip Chest Press (Slow) (L)
Bridge Hold With Close Grip Chest Press (L)
6 X Bridge Hold With Close Grip Chest Press (Slow) (R)
Bridge Hold With Close Grip Chest Press (R)
12 Total X Alt Single Leg Airplane
200m All Out Row (0:30 - 1:00) - Once Only
Repeat Exercises Only Until Finisher: 1 Minute All Out Row
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 |
|---|---|---|
| tread | Treadmill | ~23 minutes |
| rower | Rower / Weight Floor - Block 1 | 6.5 Minute |
| rower | Rower / Weight Floor - Block 2 | 6.5 Minute |
| rower | Rower / Weight Floor - Block 3 | 7 Minute |