OTFInsider.com Today's Orange Theory Workout Intel – Monday 10/31/22 2G Hell Week #8 "Untitled"
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Hell Week Day 8 features a 2G signature workout with intense intervals on tread and rower, followed by a 31-minute partner workout combining running, rowing, and floor exercises with decreasing inclines.
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
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
30 Second All Out
🚣 Rower
30 Second Base Row
30 Second Base To Push Row
30 Second Push Row
30 Second Push To All Out Row
30 Second All Out Row
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🏋️ Weight Floor
30 Second Of Good Mornings
30 Second Of Squat To Alt Cross Body Knee Drive
30 Second Of Speed Skaters
30 Second Of In/In Out/Out
30 Second Of Boat Hold
🏃🚣 Partner Workout
Possible Exercises:
16 Total X Full Step Up To Bicep Curl
16 X Squat To Press
16 X TRX Bridge Row
16 X TRX Chest Press
16 Total X Sprinter Sit Up
16 Total X High Plank Alt Reach
Partner A: 0.1 Mile Run @ 15% And 3 Random Exercises
Partner B: Row @ Push Pace
When Partner A Finishes, Swaps With Partner B
At Each Partner Swap, Decrease Incline On Treadmill By 2%
Exercises Change Every 5 Minutes, If On The Floor Then Must Restart And Complete All Of The New Exercises
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 | 4 minutes |
| rower | Rower | 4 minutes |
| floor | Weight Floor | 4 minutes |
| run/row | Partner Workout | 31 minutes |