Today's Orange Theory Workout Intel – Thursday 10/3/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced 2G workout mixing push/surge intervals on the tread with strength supersets and rowing on the floor. Multiple rounds of chest and rowing movements with a 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 - 23 Minutes
2.25 Minute Push
15 Second Surge (Increase Pace Over Your Push)
90 Second Base
2.25 Minute Push
15 Second Surge (Increase Pace Over Your Push)
90 Second Base
2.25 Minute Push
15 Second Surge (Increase Pace Over Your Push)
90 Second Base
2.25 Minute Push
15 Second Surge (Increase Pace Over Your Push)
90 Second Base
2.25 Minute Push
15 Second Surge (Increase Pace Over Your Push)
90 Second Base
2.25 Minute Push
45 Second Ao
Collapse (Member's Choice)
🏃🚣 Rower / Weight Floor Block 1 - 6.5 Minutes
Three Rounds:
Back To Back Superset:
10 X Close Grip Chest Press
10 X Seated Low Row, Rest
10 / 8 / 6 X High Pull With Power
Bonus: Repeat Round 3 Until Time Is Called
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🏃🚣 Rower / Weight Floor Block 2 - 6.5 Minutes
Back To Back
200m Push Row (22 - 24 Strokes / Minute)
8 Each X Single Arm Neutral Grip Thruster With Rotation, Rest
🏋️ Floor Block 3 - 7 Minutes
Three Rounds:
Back To Back Superset:
10 X Chest Fly
10 Total X High Plank Alt Pull Through, Rest
10 / 8 / 6 X Skier Swing
Bonus: Repeat Round 3 Until Finisher:
45 Second High Plank Or
45 Second 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 |
|---|---|---|
| tread | Treadmill - 23 Minutes | 23 Minute |
| run/row | Rower / Weight Floor Block 1 - 6.5 Minutes | 6.5 Minute |
| run/row | Rower / Weight Floor Block 2 - 6.5 Minutes | 6.5 Minute |
| floor | Floor Block 3 - 7 Minutes | 7 Minute |