Today's Orange Theory Workout Intel – Thursday 9/5/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A mixed format 2G workout combining push/all-out intervals on the tread/rower with strength work on the floor, featuring repeating cardio blocks and circuit-style floor 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 / Rower - Block 1
0.1 Mile Push
0.1 Miles All Out
200m Base Row
Repeat Until Time Is Called
🏃🚣 Treadmill / Rower - Block 2
100m Push Row
100m All Out Row
0.2 Miles Base Run
Repeat Until Finisher: 1 Minute All Out On Whichever Station You Are On
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🏋️ Weight Floor - Block 1
6 - 10 Each X Split Stance Single Arm Low Row, Rest
6 - 10 Total X Alt Sumo Dead Lift, Rest
6 - 10 X Bicep Curl To Stand, Rest
6 - 10 Total X Bear Plank Alt Kick Through, Rest
🏋️ Weight Floor - Block 2
6 - 10 Each X Single Arm Split Squat, Rest
6 - 10 X Pullover, Rest
6 - 10 Each X Step Up To Scaption
6 - 10 Total X Plank Alt Lift, Rest
Repeat Until Finisher:
1 Minute Of Bicep Curl To Stand Or
1 Minute Of Step Up To Scaption
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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 |
|---|---|---|
| run/row | Treadmill / Rower - Block 1 | 10.5 Minute |
| run/row | Treadmill / Rower - Block 2 | 11 Minute |
| floor | Weight Floor - Block 1 | 10.5 Minute |
| floor | Weight Floor - Block 2 | 11 Minute |