Today's Orange Theory Workout Intel – Friday 10/25/24 2G Hell Week #2 "No Sudden Moves"
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Hell Week #2 circuit-style 2G with treadmill distance challenges, banded floor work, rowing intervals, and dumbbell strength finishers.
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 - 8 Minutes
Goal: Accumulate As Much Distance As Possible
Reset Monitor
8 Minute Tread For Distance With:
At 2 Minute And 5.5 Minute Mark - Incline Surge Of 1 Minute @ 12% And 30 Seconds @ 15%
Check Distance
🏃 Treadmill Block 2 - 4 Minutes
1 Minute Walk @ 10%
1 Minute All Out @ 1% (PW 10%+)
1 Minute Walk @ 10%
1 Minute All Out @ 1% (PW 10%+)
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🏃 Treadmill Block 3 - 8.5 Minutes
Goal: Beat Your Distance From Block 1
Reset Monitor
8 Minute Tread For Distance With:
At 2 Minute And 5.5 Minute Mark - Incline Surge Of 1 Minute @ 12% And 30 Second @ 15%
30 Second All Out (PW 10%+)
Match Or Beat Your Distance From Block 1
🏋️ Weight Floor Block 1 - 8 Minutes Circuit
8 X Mid Band Hammer Curl
4 Each X Mid Band Single Leg Hold With Shoulder Press
8 X Mid Band Seated Knee Tuck
Repeat Until Time Is Called With:
At 2 Minute And 5.5 Minute Mark - 1 Minute Of Mid Band Goblet Squat Hold Lateral Walk And 30 Second Of Mid Band Goblet Squat Hold
🚣 Rower - 4 Minutes
1 Minute Row @ 24 Strokes / Minute
1 Minute All Out Row
1 Minute Row @ 24 Strokes / Minute
1 Minute All Out Row
🏋️ Weight Floor Block 2 - 8.5 Minutes Work & Rest
8 Each X Split Squat (RFE), Rest
8 X 2 Handed Single Dumbbell Dead Lift, Rest
Repeat Until Finisher With:
At 2 Minute And 5.5 Minute Mark - 1 Minute Of Push Up (Slow) And 30 Second Of High Plank Hold
Finisher: 30 Second Of Power Push Up
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill Block 1 - 8 Minutes | 8 Minute |
| tread | Treadmill Block 2 - 4 Minutes | 4 Minute |
| tread | Treadmill Block 3 - 8.5 Minutes | 8.5 Minute |
| floor | Weight Floor Block 1 - 8 Minutes Circuit | 8 Minute |
| rower | Rower - 4 Minutes | 4 Minute |
| floor | Weight Floor Block 2 - 8.5 Minutes Work & Rest | 8.5 Minute |