Today's Orange Theory Workout Intel – Saturday 8/17/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A repeat of 8/2/24 featuring treadmill incline work with base to push progressions, followed by a comprehensive lower body and core strength block with rowing intervals.
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 - 21 Minutes
Block 1 - 11 Minutes
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
2 Minute Base
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute All Out
Block 2 - 10 Minutes
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
2 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
🏃🚣 Rower / Weight Floor - 22.5 Minutes
4 Rounds:
Back To Back:
6 Each X Lateral Lunge To Full Step Up
6 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest
Back To Back Unilateral:
6 Each X Single Leg Deadlift To Single Arm Low Row
6 Each X Single Leg Single Arm Shoulder Press
Back To Back:
12 Total X Torso Rotation
12 Total X High Plank Alt Toe Tap, Rest
250 / 200 / 150 / 100m All Out Row
Bonus: Repeat All Exercises Only Until Finisher: 1 Minute Of Single Dumbbell Sumo Deadlift To Sumo Squat
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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 - 21 Minutes | 21 Minute |
| run/row | Rower / Weight Floor - 22.5 Minutes | 22.5 Minute |