Today's Orange Theory Workout Intel – Wednesday 9/25/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
Repeat of 9/9/24 2G featuring high-intensity interval work on the treadmill with multiple all-out blocks, combined with a challenging rower/floor block mixing rowing intervals with Bosu-based strength exercises.
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
90 Second Push
1 Minute Base
1 Minute Push
1 Minute Base
30 Second Push
Block 2
15 Second Base
1 Minute All Out
1 Minute Walking Recovery
15 Second Base
1 Minute All Out
1 Minute Walking Recovery
15 Second Base
1 Minute All Out
Block 3
15 Second Base
45 Second All Out
1 Minute Walking Recovery
15 Second Base
45 Second All Out
1 Minute Walking Recovery
15 Second Base
45 Second All Out
Block 4
15 Second Base
30 Second All Out
1 Minute Walking Recovery
15 Second Base
30 Second All Out
1 Minute Walking Recovery
15 Second Base
30 Second All Out
🏃🚣 Rower / Weight Floor - 22 Minutes
Block 1 - 18 Minutes
Buy-In: 4 Minute Row For Distance (Once Only) Check Distance
Work & Rest:
6 - 10 X Bosu Kneeling Shoulder Press, Rest
6 - 10 Each X Single Arm Single Leg Deadlift, Rest
6 - 10 X Bosu Bridge Hold With Dumbbell Chest Press, Rest
6 - 10 X Bosu Breaststroke, Rest
Block 2 - 4 Minutes
4 Minute Row For Distance, Last 30 Second Is All Out, Check Distance
Goal: Match Or Beat Your Row Distance From Block 1
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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 Minute |
| run/row | Rower / Weight Floor - 22 Minutes | 22 Minute |