Today's Orange Theory Workout Intel – Monday 10/14/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Mixed endurance, strength, and power workout with treadmill run-for-distance blocks, rowing all-outs, and floor circuits featuring hammer curls, sumo deadlifts, TRX rows, and push-ups.
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 - 20.25 Minutes
Block 1 - 8 Minutes
Reset Monitor
8 Minute Run For Distance Starting At 8% And Decreasing Incline By 1% Each Minute
Check Distance
Block 2 - 5.25 Minutes
45 Second All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
45 Second All Out
Block 3 - 7 Minutes
Reset Monitor
6 Minute Run For Distance, Member's Choice Incline
Check Distance, Match Or Beat Your Distance From Block 1
🏋️🚣 Rower / Weight Floor - 20.25 Minutes
Block 1 - 8 Minutes Circuit
6 - 10 X Hammer Curl To Shoulder Press
6 - 10 X Single Dumbbell Sumo Dead Lift To Sumo Squat
6 - 10 Total X High Plank Switch Alt Low Row
Block 2 - 5.25 Minutes
45 Second All Out Row
45 Second Recovery
45 Second All Out Row
45 Second Recovery
45 Second All Out Row
45 Second Recovery
45 Second All Out Row
Block 3 - 7 Minutes Rep & Recover
Round 1:
1 Minute To Do 10 X TRX Bridge Row, Recover When Done
1 Minute To Do 10 X Hand Release Push Up, Recover When Done
Round 2:
1 Minute To Do 12 X TRX Bridge Row, Recover When Done
1 Minute To Do 12 X Hand Release Push Up, Recover When Done
Round 3:
1 Minute To Do 14 X TRX Bridge Row, Recover When Done
1 Minute To Do 14 X Hand Release Push Up, Recover When Done
Finisher: 1 Minute Of Low Plank Hold
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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 - 20.25 Minutes | 20.25 Minute |
| floor/rower | Rower / Weight Floor - 20.25 Minutes | 20.25 Minute |