Today's Orange Theory Workout Intel – Friday 8/30/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A repeat of 8/15/24 featuring treadmill push/base intervals with incline variations and power finisher, paired with upper body and core circuits on the rower/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 - Block 1
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
🏃 Treadmill - Block 2
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
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🏋️🚣 Rower / Weight Floor - Block 1
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
🏋️🚣 Rower / Weight Floor - Block 2
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
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 | 18.5 Minute |
| tread | Treadmill - Block 2 | 3.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 18.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 3.5 Minute |