Today's Orange Theory Workout Intel – Thursday 8/22/24 2G Catch Me If You Can
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A competitive 2G workout featuring a chase-style tread/row block with distance checkpoints and a circuit-based floor with multiple rounds and a finisher.
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 / Rower - 22 Minutes
Reset Monitor
Goal: Distance Goal By Checkpoint, Row / Run If Caught. Power Walkers Are Half Distance @ 5%
Checkpoint 1 - 2 Minutes: 0.15 Miles
Checkpoint 2 - 4 Minutes: 0.3 Miles
Checkpoint 3 - 6 Minutes: 0.5 Miles
Checkpoint 4 - 8 Minutes: 0.7 Miles
Checkpoint 5 - 10 Minutes: 1 Mile
Checkpoint 6 - 12 Minutes: 1.3 Miles
Checkpoint 7 - 14 Minutes: 1.625 Miles
Checkpoint 8 - 16 Minutes: 1.875 Miles
Checkpoint 9 - 17 Minutes: 2.1 Miles
Checkpoint 10 - 18 Minutes: 2.3 Miles
Checkpoint 11 - 19 Minutes: 2.5 Miles
Checkpoint 12 - 20 Minutes: 2.81 Miles
If Not Caught, 2 Minute Tread For Distance
If Caught Then Bonus Round Of: 200m Push Row + 0.2 Mile Base
Record Your Total Checkpoint Distance In Challenge Tracker
🏋️ Weight Floor - 22 Minutes
2 Rounds - Circuit:
16 Total X Reciprocating Chest Press
8 Each X TRX Single Arm Low Row
8 Each X Low Side Plank Rotation
2 Rounds - Circuit:
8 Each X Concentration Curl
8 Each X TRX Cross Back Lunge
8 Total X High Plank To Low Plank
If Finished Then Complete All Exercises As A Single Block Until Finisher: 1 Minute Of High Plank To 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 |
|---|---|---|
| run/row | Treadmill / Rower - 22 Minutes | 22 Minute |
| floor | Weight Floor - 22 Minutes | 22 Minute |