Today's Orange Theory Workout Intel – Wednesday 10/9/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-28
A balanced 2G workout mixing treadmill push/base intervals with strength and rowing exercises across two blocks.
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 - 10.5 Minutes
Goal: Get To Green In Your Base Recoveries
90 Second Push
90 Second Base
90 Second Push
90 Second Base
90 Second Push
90 Second Base
1 Minute Push
30 Second All Out
🏋️ Weight Floor Block 1 - 4.5 Minutes
Back To Back - Load & Xplode:
8 Total X Alt Lateral Lunge
8 Total X Speed Skater, Rest
8 Total X Low Plank Hip Rocks
Repeat Until Time Is Called
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🚣 Rower Block 1 - 4.5 Minutes
10 X Bicep Curl To Alt Reverse Lunge (L Then R)
150m Push Row (22 - 24 Strokes / Minute), Rest
Repeat Until Time Is Called
🏃 Treadmill Block 2 - 11.5 Minutes
Goal: Increase Your Push Pace From Block 1 And Get To Green In Your Base Recoveries
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
30 Second All Out
🏋️ Weight Floor Block 2 - 6 Minutes
Back To Back - Load & Xplode:
8 Total X Goblet Alt Transverse Squat
8 Total X Alt 90 Degree Pop Squat, Rest
8 Total X Lean Back With Twist
Repeat Until Time Is Called
🚣 Rower Block 2 - 4 Minutes
6 Total X Front Raise To Upright Row
150m Push Row (22 - 24 Strokes / Minute), Rest
Repeat Until Finisher: 30 Second Of Bicep Curl To Alt Reverse Lunge (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 Block 1 - 10.5 Minutes | 10.5 Minute |
| floor | Weight Floor Block 1 - 4.5 Minutes | 4.5 Minute |
| rower | Rower Block 1 - 4.5 Minutes | 4.5 Minute |
| tread | Treadmill Block 2 - 11.5 Minutes | 11.5 Minute |
| floor | Weight Floor Block 2 - 6 Minutes | 6 Minute |
| rower | Rower Block 2 - 4 Minutes | 4 Minute |