Today's Orange Theory Workout Intel – Monday 8/19/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Mixed format workout with push/base intervals on tread, followed by circuit-style floor/rower with descending exercises and all-out rows.
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 (19 minutes)
3 minute Push
90 second Base
2.5 minute Push
90 second Base
2 minute Push
90 second Base
90 second Push
90 second Base
1 minute Push
90 second Base
30 second Push
1 minute All Out
🏃 Treadmill - Block 2 (2.5 minutes)
30 second All Out
30 second Walking Recovery
30 second All Out
30 second Walking Recovery
30 second All Out
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🏋️🚣 Rower / Weight Floor - Block 1 (19 minutes)
Circuit member's choice takeaway
8 x TRX pull up
8 x TRX chest press (explosive)
8 each x TRX single arm reach with rotation
8 each x forward lunge with chop
8 each x balance alt bicep curl
8 x hip hinge swing
Round 1: all exercises + 20 stroke All Out Row (160 - 240m+)
Round 2: Choose any 5 exercises + 20 stroke All Out Row (160 - 240m+)
Round 3: Choose any 4 exercises + 20 stroke All Out Row (160 - 240m+)
Round 4: Choose any 3 exercises + 20 stroke All Out Row (160 - 240m+)
Round 5: Choose any 2 exercises + 20 stroke All Out Row (160 - 240m+)
Bonus: Repeat all exercises only until time is called
🏋️🚣 Rower / Weight Floor - Block 2 (2.5 minutes)
30 second of squat to press (count, check reps)
30 second recovery
30 second of squat to press (count, check reps)
30 second recovery
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 (19 minutes) | 19 Minute |
| tread | Treadmill - Block 2 (2.5 minutes) | 2.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 (19 minutes) | 19 Minute |
| floor/rower | Rower / Weight Floor - Block 2 (2.5 minutes) | 2.5 Minute |