Today's Orange Theory Workout Intel – Sunday 4/21/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
A repeat of 4/5/24 featuring challenging treadmill blocks with escalating all-outs, paired with rowing and dynamic floor work focusing on explosive movements and lower body strength.
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
30 Second Push
45 Second Base
30 Second Push
45 Second All Out
🏃 Treadmill - Block 2
45 Second All Out
45 Second Walking Recovery
30 Second Push
45 Second Base
30 Second Push
45 Second All Out
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🏃 Treadmill - Block 3
45 Second All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
30 Second Push
45 Second Base
30 Second Push
45 Second All Out
🏃 Treadmill - Block 4
45 Second All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
30 Second Push
45 Second Base
30 Second Push
45 Second All Out
🚣 Rower - Block 1
30 Second Push Row @ 24 Strokes / Minute
45 Second Base @ 24 Strokes / Minute
30 Second Push @ 24 Strokes / Minute
45 Second All Out @ 24 Strokes / Minute
🚣 Rower - Block 2
30 Second Push Row @ 24 Strokes / Minute
45 Second Base @ 24 Strokes / Minute
30 Second Push @ 24 Strokes / Minute
45 Second All Out @ 24 Strokes / Minute
🏋️ Weight Floor - Block 1 - 11 Minutes
2 Rounds Back To Back Unload / Load / Xplode:
8 X Mid Band Good Morning
5 X Mid Band Deadlift
8 X Mid Band Bridge (Explosive), Rest
2 Rounds Back To Back Unload / Load / Xplode:
8 X TRX - Low Row
8 X Low Row
8 Each X Single Arm Low Row (Explosive), Rest
If Finished Then Repeat All Exercises As A Single Block
🏋️ Weight Floor - Block 2 - 3.75 Minute Circuit
8 Each X Low Band Bird Dog Single Arm Glide
8 X Low Band Back Extension
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 | 4 Minute |
| tread | Treadmill - Block 2 | 5 Minute |
| tread | Treadmill - Block 3 | 6 Minute |
| tread | Treadmill - Block 4 | 7 Minute |
| rower | Rower - Block 1 | 4 Minute |
| rower | Rower - Block 2 | 4 Minute |
| floor | Weight Floor - Block 1 - 11 Minutes | 11 Minute |
| floor | Weight Floor - Block 2 - 3.75 Minute Circuit | 3.75 Minute |