Today's Orange Theory Workout Intel – Thursday 11/2/23 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A mixed ESP workout featuring treadmill push/base intervals with all-outs, floor work with goblet exercises and chest flies, and rowing with push press combinations.
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
1 Minute Push
1 Minute Base
1 Minute Push
75 Second Base
1 Minute Push
90 Second Base
1 Minute All Out
Block 2
45 Second Push @ 2%
1 Minute Base
45 Second Push @ 3%
75 Second Base
45 Second Push @ 4%
90 Second Base
45 Second Push @ 5%
Block 3
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
75 Second Walking Recovery
30 Second All Out
90 Second Walking Recovery
30 Second All Out
🏋️ Weight Floor
Block 1 - 7.75 Minutes Work & Active Recovery
12 Total X Goblet Alt Step Out Squat
12 Total X Goblet Alt Forward Lunge With Torso Rotation
12 X Wide Stance Bridge
Block 2 - 6.75 Minutes Work & Rest
10 X Chest Fly (Slow), Rest
10 X Bridge Hold With Pullover (Slow), Rest
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🚣 Rower
30 Second All Out Row (100 - 200m+)
1 Minute To Do 8 X Neutral Grip Push Press
30 Second All Out Row (100 - 200m+)
75 Second To Do 10 X Neutral Grip Push Press
30 Second All Out Row (100 - 200m+)
90 Second To Do 12 X Neutral Grip Push Press
30 Second All Out Row (100 - 200m+)
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 | Multi-block |
| floor | Weight Floor | Multi-block |
| rower | Rower | Multi-block |