Today's Orange Theory Workout Intel – Friday 10/4/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging 23-minute treadmill block with progressive incline climbs paired with a dynamic floor/rower block featuring lunges, rows, and upper body strength work across three ascending rounds.
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
1 Minute Base @ 1.5%
1 Minute Base @ 1%
1 Minute Base @ 2%
1 Minute Base @ 1%
1 Minute Base @ 2.5%
1 Minute Base @ 1%
1 Minute Base @ 3%
1 Minute Base @ 1%
1 Minute Base @ 3.5%
1 Minute Base @ 1%
1 Minute Base @ 4%
1 Minute Base @ 1%
1 Minute Base @ 4.5%
1 Minute Base @ 1%
1 Minute Base @ 5%
1 Minute Base @ 1%
1 Minute Base @ 5.5%
1 Minute Base @ 1%
1 Minute Base @ 6%
1 Minute Base @ 1%
1 Minute Base @ 6.5%
1 Minute Base @ 1%
1 Minute Base @ 7%
💪 Rower / Weight Floor Block - 23 Minutes
Part 1:
1 Round Back To Back Of:
10 Total X Alt Reverse Lunge With Torso Rotation
150m Push Row
1 Round Work & Rest Of:
6 - 10 Each X Single Arm Lateral Shift, Rest
6 - 10 Each X Balance Overhead Tricep Extension, Rest
6 - 10 Each X High Plank Single Arm Low Row, Rest
6 - 10 X Pullover, Rest
Part 2:
2 Rounds Back To Back Of:
10 Total X Alt Reverse Lunge With Torso Rotation
150m Push Row
2 Rounds Work & Rest Of:
6 - 10 Each X Single Arm Lateral Shift, Rest
6 - 10 Each X Balance Overhead Tricep Extension, Rest
6 - 10 Each X High Plank Single Arm Low Row, Rest
6 - 10 X Pullover, Rest
Part 3:
3 Rounds Back To Back Of:
10 Total X Alt Reverse Lunge With Torso Rotation
150m Push Row
3 Rounds Work & Rest Of:
6 - 10 Each X Single Arm Lateral Shift, Rest
6 - 10 Each X Balance Overhead Tricep Extension, Rest
6 - 10 Each X High Plank Single Arm Low Row, Rest
6 - 10 X Pullover, Rest
Bonus: Repeat Floor Exercises Only Until Finisher:
1 Minute Ao Row Or
30 Second Each Of High Plank Single Arm Low Row (L) Then (R)
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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 |
| rower/floor | Rower / Weight Floor Block - 23 Minutes | 23 Minute |