Today's Orange Theory Workout Intel – Friday 9/20/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
A mixed ESP workout featuring treadmill push/base intervals with all-outs, rowing with heavy lower body and upper body strength work, and a clean to press 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 - 3 Blocks
Block 1
90 Second Push
45 Second Base
90 Second Push
45 Second Base
90 Second Push
45 Second All Out
Block 2
90 Second Base 5%
45 Second Base
90 Second Base 4%
45 Second Base
90 Second Base 3%
45 Second All Out
Block 3
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
75 Second Walking Recovery
45 Second All Out
90 Second Walking Recovery
45 Second All Out
🚣 Rower / Weight Floor - 3 Blocks
Block 1
12-16 Reps Neutral Grip Front Squat
300m Push Row
Repeat
Block 2
8-12 Split stance single arm high rows
8-12 Single arm neutral grip step down
Repeat
Block 3
4-8 Cleans
4-8 Shoulder Press
8 Dead Bugs
Repeat
Finisher: 45 Second Clean To Press
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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 - 3 Blocks | 23 Minute |
| rower | Rower / Weight Floor - 3 Blocks | 23 Minute |