Today's Orange Theory Workout Intel – Wednesday 11/20/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A 5-block repeat workout combining treadmill incline runs for distance with floor/rower drop set strength work across chest press, tap squat, low row, deadlift, and shoulder press.
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 - 18.75 Minutes
Block 1
3.75 Minute run for distance @ 5%
Check distance
Block 2
3.75 Minute run for distance @ 4%
Check distance, match or beat your distance from block 1
Block 3
3.75 Minute run for distance @ 3%
Check distance, match or beat your previous best distance
Block 4
3.75 Minute run for distance @ 2%
Check distance, match or beat your previous best distance
Block 5
3.75 Minute run for distance, last 15 Second is ALL OUT
Check distance, match or beat your previous best distance
🏋️🚣 Rower / Weight Floor - 18.75 Minutes
Block 1 - 3.75 minutes
Member's choice - back to back drop set:
5 x chest press (heavy)
chest press (lighter) AMRepsAP, Rest
OR back to back reverse drop set:
5 x chest press (heavy)
chest press (heavier) AMRepsAP, Rest
Block 2 - 3.75 minutes
Member's choice - back to back drop set:
5 x tap squat (heavy)
tap squat (lighter) AMRepsAP, Rest
OR back to back reverse drop set:
5 x tap squat (heavy)
tap squat (heavier) AMRepsAP, Rest
Block 3 - 3.75 minutes
Member's choice - back to back drop set:
5 x low Row (heavy)
low Row (lighter) AMRepsAP, Rest
OR back to back reverse drop set:
5 x low Row (heavy)
low Row (heavier) AMRepsAP, Rest
Block 4 - 3.75 minutes
Member's choice - back to back drop set:
5 x deadlift (heavy)
deadlift (lighter) AMRepsAP, Rest
OR back to back reverse drop set:
5 x deadlift (heavy)
deadlift (heavier) AMRepsAP, Rest
Block 5
Member's choice - back to back drop set:
5 x shoulder press (heavy)
shoulder press (lighter) AMRepsAP, Rest
OR back to back reverse drop set:
5 x shoulder press (heavy)
shoulder press (heavier) AMRepsAP, Rest
Repeat until finisher: 15 Second of shoulder press (increase intensity)
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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 - 18.75 Minutes | 18.75 Minute |
| floor/rower | Rower / Weight Floor - 18.75 Minutes | 18.75 Minute |