Today's Orange Theory Workout Intel – Monday 9/16/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A mixed workout combining push/base intervals with incline options on the tread, paired with a circuit-style floor block featuring dumbbell work and TRX exercises leading into a dumbbell and rowing 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 - Block 1
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute Push
🏃 Treadmill - Block 2
Option A – Dry Tri Prep:
Joggers / Runners: 1 Mile @ 8%, Every 0.25 Miles Reduce Incline By 2%
Power Walkers: 0.5 Mile @ 12%, 0.25 Miles Reduce Incline By 2%
When Done, Walking Recovery Until Finisher: 30 Second All Out
Option B:
Joggers / Runners: 1 Miles @ 4%, Every 0.25 Miles Reduce Incline By 1%
Power Walkers: 0.5 Mile @ 8%, Every 0.25 Miles Reduce Incline By 2%
When Done, Walking Recovery Until Finisher: 30 Second All Out
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🏋️🚣 Rower / Weight Floor - Block 1
6 - 10 X Walkout
6 - 10 X TRX Chest Press
6 - 10 X TRX High Row To Y-Raise
6 - 10 Total X Alt Full Step Up
🏋️🚣 Rower / Weight Floor - Block 2
Weight Choice:
Grey: 10 Pounds
Blue: 12 Pounds
Green: 15 Pounds
Orange: 20 Pounds
Red: 25 Pounds
Hell Red: 30 Pounds
Circuit Until Finisher:
10 X Dumbbell Burpee
10 X Hand Release Pushup
10 X Dumbbell Tap Squat
10 X Seated Hammer Curl To Neutral Grip Shoulder Press
10 Total X Front Loaded Alt Reverse Lunge
300m Push Row
🏃 Finisher
30 Second All Out Row
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 - Block 1 | 8 Minute |
| tread | Treadmill - Block 2 | 14 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 7 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 14 Minute |
| tread | Finisher | 0.5 Minute |