Today's Orange Theory Workout Intel – Sunday 11/17/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A balanced 2G workout mixing steady-state treadmill blocks with incline work against floor superset strength exercises targeting chest, back, and core.
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 - 19.5 Minutes
Block 1 - 6.5 Minutes
90 Second Base @ 5%
90 Second Push
2 Minute Base
45 Second Push
45 Second Push @ 5%
90 Second Walking Recovery
Block 2 - 6.5 Minutes
90 Second Base @ 4%
90 Second Push
2 Minute Base
45 Second Push
45 Second Push @ 4%
90 Second Walking Recovery
Block 3 - 6.5 Minutes
90 Second Base @ 3%
90 Second Push
2 Minute Base
45 Second Push
45 Second Push @ 3%
🏋️🚣 Rower / Weight Floor - 21 Minutes
Block 1 - 14.5 Minutes
Back To Back Superset:
10 X Chest Fly
Chest Press (Incline Bench), Rest
Back To Back Superset:
10 X TRX Clutch Curl
TRX Bridge Row, Rest
Back To Back Superset:
10 Total X Deadbug
Hollow Rocks, Rest
90 Second Recovery
Block 2 - 6.5 Minutes Back To Back Superset
6 Each X Split Stance To Hammer Curl
150m Ao Row (0:22 - 0:45), Rest
Repeat Until Finisher: 45 Second Ao Row
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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 - 19.5 Minutes | 19.5 Minute |
| floor/rower | Rower / Weight Floor - 21 Minutes | 21 Minute |