Today's Orange Theory Workout Intel – Saturday 8/24/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
Repeat of 8/9/24 featuring alternating treadmill push/all-out intervals with strength work on the floor and rower.
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 - 11 Minutes
75 Second Push
30 Second All Out
1 Minute Walking Recovery
1 Minute Push
30 Second All Out
45 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
45 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second All Out
45 Second Walking Recovery
30 Second All Out
🚣 Rower / Weight Floor Block 1 - 11 Minutes
600m Push Row (Once Only), Check Time
Repeat Until Time Is Called - Work & Rest:
6 - 10 Each X Single Arm Split Squat, Rest
6 - 10 X Tall Kneeling Arnold Press, Rest
6 - 10 Total X Torso Rotation, Rest
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🏃 Treadmill Block 2 - 11 Minutes
30 Second Push
30 Second All Out
45 Second Walking Recovery
45 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
1 Minute Push
30 Second All Out
45 Second Walking Recovery
75 Second Push
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
🚣 Rower / Weight Floor Block 2 - 11 Minutes
600m Push Row (Once Only), Check Time
Repeat Until Finisher - Work & Rest:
6 - 10 Each X Lateral Lunge To Balance Bicep Curl, Rest
6 - 10 X High Row, Rest
6 - 10 X Bridge, Rest
🏋️ Finisher
30 Second Torso Rotation Or
30 Second Bridge
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill Block 1 - 11 Minutes | 11 Minute |
| rower | Rower / Weight Floor Block 1 - 11 Minutes | 11 Minute |
| tread | Treadmill Block 2 - 11 Minutes | 11 Minute |
| rower | Rower / Weight Floor Block 2 - 11 Minutes | 11 Minute |
| floor | Finisher | 30 sec |