Today's Orange Theory Workout Intel – Thursday 8/15/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A mixed ESP workout featuring push/base intervals with incline variations on the treadmill, paired with strength circuits and core finishers on the 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 - 22 Minutes
Block 1 - 18.5 Minutes
2 Minute Push
2 Minute Base
2 Minute Base @ 4%
2 Minute Base
90 Second Push
90 Second Base
90 Second Base @ 5%
90 Second Base
1 Minute Push
1 Minute Base
1 Minute Base @ 6%
1 Minute Base
30 Second All Out
Block 2 - 3.5 Minutes
30 Second All Out @ 6%
30 Second Walking Recovery@ 6%
30 Second All Out @ 5%
30 Second Walking Recovery@ 5%
30 Second All Out @ 4%
30 Second Walking Recovery@ 4%
30 Second All Out
🏋️🚣 Rower / Weight Floor - 22 Minutes
Block 1 - 18.5 Minutes
3 Rounds Of Circuit:
12 X Upright Row
12 X Hammer Curl
12 Total X Alt Lateral Lunge
12 X Good Morning
Member's Choice: 600m Push Row Or 15 X Burpee
Bonus: Pick Your Favorite Exercises And Repeat @ 10 Reps
Block 2 - 3.5 Minutes Work & Rest
30 Second Low Plank Alt Wide Knee Drive, 30 Second Rest
30 Second Bicycle Crunch, 30 Second Rest
30 Second Low Plank Alt Wide Knee Drive , 30 Second Rest
30 Second Bicycle Crunch, 30 Second Rest
30 Second Low Plank Alt Wide Knee Drive, 30 Second Rest
Finisher: 30 Second Of Bicycle Crunch
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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 - 22 Minutes | 22 Minute |
| floor/rower | Rower / Weight Floor - 22 Minutes | 22 Minute |