Today's Orange Theory Workout Intel – Monday 8/5/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A 2G ESP workout mixing push/base intervals on the tread with strength-focused floor and rower blocks using unilateral and core work.
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)
1 Minute Push
1 Minute Base
1 Minute Push @ 1.5%
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 2.5%
1 Minute Base
1 Minute Push @ 3%
1 Minute Base
1 Minute All Out
🏃 Treadmill - Block 2 (11 Minutes)
1 Minute Push @ 3%
1 Minute Base
1 Minute Push @ 2.5%
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 1.5%
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute All Out
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🏋️🚣 Rower / Weight Floor - Block 1 (11 Minutes)
Back To Back - Unilateral Strong & Stable:
8 Each X Single Arm Reverse Lunge
8 Each X Single Arm Split Squat (Back Leg On Bosu), Rest
Back To Back - Strong & Stable:
8 X Chest Press (Back On Bosu)
8 Total X Bosu Side To Side Push Up, Rest
Two Rounds Work & Rest:
100m All Out Row (0:15 - 0:30), Rest
When Done, Repeat Strong And Stable Exercises Only Until Time Is Called
🏋️🚣 Floor Block 2 (11 Minutes)
Back To Back - Strong & Stable:
8 X Reverse Grip Low Row
8 X Bridge Hold With Dumbbell Pullover (Feet On Bosu), Rest
Back To Back - Strong & Stable:
8 Total X High Plank Pull Through
8 Each X Bosu Side Low Side Plank Hip Dip, Rest
Two Rounds Work & Rest:
100m All Out Row (0:15 - 0:30), Rest
When Done, Repeat Strong And Stable Exercises Only Finisher: 1 Minute Of Bosu Side To Side Push Up
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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 (11 Minutes) | 11 Minute |
| tread | Treadmill - Block 2 (11 Minutes) | 11 Minute |
| floor/rower | Rower / Weight Floor - Block 1 (11 Minutes) | 11 Minute |
| floor/rower | Floor Block 2 (11 Minutes) | 11 Minute |