Today's Orange Theory Workout Intel – Monday 11/4/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced ESP workout combining treadmill intervals that decrease in duration with floor and rower strength exercises featuring compound movements and rowing builds.
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 (10.5 Minutes)
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
45 Second Base
45 Second Base To Push
45 Second Push
45 Second Push To All Out
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
15 Second Base
15 Second Base To Push
15 Second Push
15 Second Push To All Out
30 Second All Out
🏃 Treadmill - Block 2 (10.5 Minutes)
1 Minute Push To All Out
1 Minute Push
1 Minute Base To Push
1 Minute Base
45 Second Push To All Out
45 Second Push
45 Second Base To Push
45 Second Base
30 Second Push To All Out
30 Second Push
30 Second Base To Push
30 Second Base
15 Second Push To All Out
15 Second Push
15 Second Base To Push
15 Second Base
30 Second All Out
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🏋️🚣 Rower / Weight Floor - Block 1 (10.5 Minutes)
Two Rounds Back To Back - Construct:
4 X Dumbbell Push Up
4 Total X High Plank Alt Low Row
4 Total X Push Up Alt Low Row, Rest
Two Rounds Back To Back - Construct:
4 X Sumo Deadlift
4 X Sumo Squat
4 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest
Two Rounds - 20 Stroke Build Row
10 Stroke Row
10 Stroke Row
When Done Repeat Your Favourite Back To Back Until Time Is Called
🏋️🚣 Rower / Weight Floor - Block 2 (10.5 Minutes)
Two Rounds Back To Back - Construct:
4 X Clean
4 X Neutral Grip Front Squat
4 X Clean To Front Squat, Rest
Two Rounds Back To Back - Construct:
4 X Dumbbell Straight Leg Raise
4 X Dumbbell Crunch
4 X Dumbbell Straight Leg Raise To Crunch, Rest
Two Rounds - 20 Stroke Reverse Build Row
10 Stroke Row
10 Stroke Row
When Done Repeat Your Favourite Back To Back Until Finisher:
30 Second Of Clean To Front Squat Or
30 Second Of Dumbbell Straight Leg Raise To Crunch
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 (10.5 Minutes) | 10.5 Minute |
| tread | Treadmill - Block 2 (10.5 Minutes) | 10.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 (10.5 Minutes) | 10.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 (10.5 Minutes) | 10.5 Minute |