Today's Orange Theory Workout Intel – Monday 9/2/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced 14-minute block workout combining push/base intervals on the treadmill, rowing with medicine ball movements, and multi-part floor supersets focusing on lower body, upper body, and core.
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 - 14 Minutes
90 second Push
1 minute Base
90 second Push
1 minute Base
90 second Push
1 minute Base
1 minute Push
1 minute Base
1 minute Push
1 minute Base
1 minute Push
1 minute Base
30 second ALL OUT
🚣 Rower - 14 minutes
Three rounds:
300m Push Row
10 x medicine ball squat
Three rounds:
200m ALL OUT Row
10 x medicine ball front press
Three rounds:
100m ALL OUT Row
10 x medicine ball squat to front press
Bonus - Row until finisher: 30 second ALL OUT Row
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🏋️ Weight Floor - 14 minutes
Part 1:
Three rounds - back to back superset:
8 total x goblet alt forward lunge with torso rotation
8 x single dumbbell good morning
Rest after third round
Three rounds - back to back superset:
8 total x alt shoulder press
8 x high Row
Rest after third round
Three rounds - back to back superset:
8 total x bridge hold march in place
8 x sit up with knee tuck
Rest after third round
Part 2:
Three rounds - back to back superset:
6 total x goblet alt forward lunge with torso rotation
6 x single dumbbell good morning
Rest after third round
Three rounds - back to back superset:
6 total x alt shoulder press
6 x high Row
Rest after third round
Three rounds - back to back superset:
6 total x bridge hold march in place
6 x sit up with knee tuck
Rest after third round
Bonus - Repeat all exercises at 4 reps until finisher:
30 second of alt shoulder press OR
30 second of sit up with knee tuck
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 - 14 Minutes | 14 Minute |
| rower | Rower - 14 minutes | 14 Minute |
| floor | Weight Floor - 14 minutes | 14 Minute |