Today's Orange Theory Workout Intel – Sunday 4/28/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
Mixed format workout combining sustained push/base intervals on the tread with strength and power movements on the floor and rower. Repeat of 4/17/24.
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
90 Second Base
90 Second Push
90 Second Base
90 Second Push
90 Second Base
1 Minute Push
30 Second All Out
Switch To Floor
🏋️ Weight Floor - Block 1
Back To Back - Load & Xplode:
8 Total X Alt Lateral Lunge
8 Total X Speed Skater, Rest
8 Total X Low Plank Hip Rocks
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🏋️🚣 Weight Floor / Rower - Block 2
Back To Back
6 X Front Raise To Upright Row
150m Push Row (20 - 22 Strokes / Minute), Rest
Switch To Treadmill
🏃 Treadmill - Block 2
Goal: Increase Your Push Pace, Maintain Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
1 Minute Push
90 Second Base
30 Second Push
30 Second All Out
Switch To Floor
🏋️ Weight Floor - Block 3
Back To Back - Load & Xplode:
8 Total X Alt Goblet Transverse Squat
4 Total X Alt 90 Degree Pop Squat, Rest
8 Total X Lean Back With Twist
🏋️🚣 Weight Floor / Rower - Block 4
Back To Back
10 X Deadlift To High Row
150m Push Row (20 22 Strokes / Minute), Rest
Repeat Until Finisher: 30 Second Of Deadlift To High Row
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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 | approx 12 Minute |
| floor | Weight Floor - Block 1 | 4.5 Minute |
| floor/rower | Weight Floor / Rower - Block 2 | 4.5 Minute |
| tread | Treadmill - Block 2 | approx 12 Minute |
| floor | Weight Floor - Block 3 | 6 Minute |
| floor/rower | Weight Floor / Rower - Block 4 | 4 Minute |