Today's Orange Theory Workout Intel – Thursday 11/21/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-34
A balanced ESP workout mixing endurance pushes, all-outs, and strength exercises across treadmill and floor/rower stations.
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 (4.5 Minutes)
45 Second Push
45 Second Base
45 Second Push
45 Second Base
45 Second Push
45 Second All Out
🏋️🚣 Rower / Weight Floor - Block 1 (4.5 Minutes)
Back To Back Load & Xplode
5 Each X Goblet Step Out Squat
5 Each X Trx Reverse Lunge To Single Leg Jump, Rest
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🏃 Treadmill - Block 2 (5.25 Minutes)
45 Second All Out
30 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
🏋️🚣 Rower / Weight Floor - Block 2 (5.25 Minutes)
Work & Active Recovery
100m All Out Row (0:15 - 0:30), Check Time
12 X Bicep Curl
Repeat Until Time Called, Transition To Treadmill
🏃 Treadmill - Block 3 (4.5 Minutes)
45 Second Push
45 Second Base
45 Second Push
45 Second Base
45 Second Push
45 Second All Out
🏋️🚣 Rower / Weight Floor - Block 3 (4.5 Minutes)
Back To Back Load & Xplode
5 Each X Reverse Lunge
10 Total X Lateral Bound To Single Leg Hop, Rest
🏃 Treadmill - Block 4 (5.25 Minutes)
45 Second All Out
30 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
Transition To Floor
🏋️🚣 Rower / Weight Floor - Block 4 (5.25 Minutes)
Work & Active Recovery
100m All Out Row (0:15 - 0:30), Check Time
12 X Two Dumbbell Overhead Tricep Extension
Repeat Until Finisher: 45 Second 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 - Block 1 (4.5 Minutes) | 4.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 (4.5 Minutes) | 4.5 Minute |
| tread | Treadmill - Block 2 (5.25 Minutes) | 5.25 Minute |
| floor/rower | Rower / Weight Floor - Block 2 (5.25 Minutes) | 5.25 Minute |
| tread | Treadmill - Block 3 (4.5 Minutes) | 4.5 Minute |
| floor/rower | Rower / Weight Floor - Block 3 (4.5 Minutes) | 4.5 Minute |
| tread | Treadmill - Block 4 (5.25 Minutes) | 5.25 Minute |
| floor/rower | Rower / Weight Floor - Block 4 (5.25 Minutes) | 5.25 Minute |