Today's Orange Theory Workout Intel – Sunday 10/13/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A balanced ESP workout with incline push pace intervals on the treadmill and a circuit-based floor with strength and power elements including rows, TRX work, and a high plank finisher.
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 - 22 Minutes
Block 1 - 11 Minutes
Goal: Maintain Or Increase Push Pace, Use The Base As Recovery
90 Second Push @ 1%
1 Minute Base @ 1%
90 Second Push @ 2%
1 Minute Base @ 1%
90 Second Push @ 3%
1 Minute Base @ 1%
90 Second Push @ 4%
1 Minute Base @ 1%
1 Minute All Out @ 1%
Block 2 - 11 Minutes
Goal: Maintain Or Increase Push Pace, Use The Base As Recovery
90 Second Push @ 4%
1 Minute Base @ 1%
90 Second Push @ 3%
1 Minute Base @ 1%
90 Second Push @ 2%
1 Minute Base @ 1%
90 Second Push @ 1%
1 Minute Base @ 1%
1 Minute All Out @ 1%
🏋️ Weight Floor - 22 Minutes
Block 1 - 11 Minutes
3 Rounds Circuit:
12 Total X Mid Band Low Plank Alt Toe Tap
12 X Mid Band Crunch Hold With In And Out
When Done, Repeat Circuit:
8 Each X Single Arm Step Out Squat
12 X TRX Pull Up
Block 2 - 11 Minutes
3 Rounds Circuit:
12 Stroke All Out Row (100 - 140m+)
12 X Overhead Tricep Extension
When Done, Repeat Circuit Until Finisher:
8 Each X Single Arm Single Leg Lateral Step Up
12 X TRX Bicep Curl
Finisher: 1 Minute Of High Plank Alt Toe Tap (Feet On Bench)
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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 - 22 Minutes | 22 Minute |
| floor | Weight Floor - 22 Minutes | 22 Minute |