Today's Orange Theory Workout Intel – Saturday 10/26/24 2G Hell Week #3 "As Fast As You Can"
Type
ESP
Format
2G
Difficulty
Brutal●●●●●
Est. Splats
28-42
Hell Week #3 features a 2G run/row and floor circuit with high-intensity intervals and unilateral strength work, culminating in a speed-focused 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 / Rower - Block 1 (18 Minutes)
Part 1 - 2 Rounds:
0.25 Miles Push To All Out
250m All Out Row
Part 2 - 2 Rounds:
0.2 Mile Push To All Out
200m All Out Row
Part 3 - 2 Rounds:
0.15 Mile All Out
150m All Out Row
Bonus:
0.1 Mile All Out
Walking Recovery Until Ready
Repeat Until Time Called
🏃 Treadmill - Block 2 (4 Minutes)
Goal: Go As Fast As You Can As Incline Decreases
3:00 Run @ 7%, Decrease Incline By 2% Every Time The Floor Completes A Round Until You Reach 1%
Bonus: Run @ 1% (Pw 3%) Until Finisher: 1 Minute All Out (Pw 10%+)
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🏋️ Weight Floor - Block 1 (18 Minutes)
Circuit Unilateral
Reactive Drills - 3 X 1 Minute Coach Led Drills Called Out At Random During The Block. Coach's Choice Of:
Plank Pops
Speed Skater With Power
Twist Hops
Fast Feet
3 Rounds Of:
16 Total X Reciprocating Rows
8 Each X Single Arm Neutral Grip Thruster With Rotation
8 Each X Single Arm Lateral Shift
8 Each X Single Arm High Pull With Power
Bonus:
12 Total X Sprinter Sit-Up
Low Plank Til Ready For Sit-Ups
🏋️ Weight Floor - Block 2 (4 Minutes)
3 Minutes To Complete 3 Rounds Of:
6 / 8 / 10 X Plank Pop
6 / 8 / 10 Total X Speed Skater With Power
6 / 8 / 10 Total X Twist Hops
When Done: Fast Feet Until Every One Has Finished, Then Next Round
Bonus: Sprinter Sit-Ups Until Finisher: 1 Minute Low Plank
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 |
|---|---|---|
| run/row | Treadmill / Rower - Block 1 (18 Minutes) | 18 Minute |
| tread | Treadmill - Block 2 (4 Minutes) | 4 Minute |
| floor | Weight Floor - Block 1 (18 Minutes) | 18 Minute |
| floor | Weight Floor - Block 2 (4 Minutes) | 4 Minute |