Today's Orange Theory Workout Intel – Monday 10/21/24 2G Run / Row
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A Run/Row workout combining sustained running with incline variations and explosive lower body moves, paired with a strength-focused floor circuit featuring compound lifts and stability work.
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 / Rower Block - 23.5 Minutes
Buy-in: 800m Row
Part 1:
0.8 mile Run @ 8%
0.2 miles decrease Incline by 2%
Walking Recovery until ready for part 2
Part 2:
0.2 miles Run @ 8% + 4 each x BW reverse lunge to single leg hop
0.2 miles Run @ 6% + 4 each x BW reverse lunge to single leg hop
0.2 miles Run @ 4% + 4 each x BW reverse lunge to single leg hop
0.2 miles Run @ 2% + 4 each x BW reverse lunge to single leg hop
Bonus: tread or Row until finisher: 30 Second All Out tread OR Row
🏋️ Weight Floor
Block 1 - 8 minutes circuit strong
8 x low Row
8 x dead lift
8 x close grip chest press
8 total x alt full step up
Block 2 - 9.5 minutes circuit stable
8 each x bird dog low Row
8 each x single arm single leg dead lift
8 total x alt bicycle press
8 total x alt full step up to knee raise
Block 3 - 3 minutes
Member's choice:
Circuit - anti-rotation:
8 each x high plank lateral reach
8 total x low plank alt punch
OR
Circuit - rotation:
8 each x high plank to side plank
8 total x sit-up with alt rotation
Repeat until finisher:
30 Second of low plank alt punch OR
30 Second of sit-up with alt rotation
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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 |
|---|---|---|
| run/row | Treadmill / Rower Block - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor | 20.5 Minute |