Today's Orange Theory Workout Intel – Thursday 4/4/24 2G - 2000m Rower Benchmark
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
2G workout featuring a 2000m row benchmark with treadmill transitions and strength circuits on the weight floor.
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 / Weight Floor - 13 Minutes
Buy-In: 0.3 Mile Push - Once Only
Circuit:
10 X Hip Hinge Swing
5 Each X TRX Single Arm Reach With Rotation
10 X Bent Leg Raise To Toe Reach
10 Total X Alt Super Hero
🚣 Rower / Treadmill - 13 Minutes
Reset Rower
2000m Row, Check Time
Transition To Treadmill
Repeat Until Time: 0.1 Mile Run, 30 Second Wr
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🏃 Treadmill Block 2 - 13 Minutes
30 Second Push
90 Second Base
30 Second Push
90 Second Base
30 Second Push
90 Second Base
1 Minute All Out
🏋️ Weight Floor Block 2 - 7 Minutes
Circuit
10 X TRX Chest Press
10 Each X Half Kneeling Woodchopper
10 Each X Side Plank Pendulum With Kick Stand
Finisher: 1 Minute Of High Plank Or Low Plank
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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 / Weight Floor - 13 Minutes | 13 Minute |
| rower | Rower / Treadmill - 13 Minutes | 13 Minute |
| tread | Treadmill Block 2 - 13 Minutes | 13 Minute |
| floor | Weight Floor Block 2 - 7 Minutes | 7 Minute |