Today's Orange Theory Workout Intel – Thursday 8/8/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Mixed endurance and strength workout with sustained treadmill intervals, explosive floor/rower combinations, and a finisher block featuring TRX movements.
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 - 23.5 Minutes
2 Minute Base
90 Second Push (PW @ 6%+)
2 Minute Base
90 Second PW @ 12%
2 Minute Base
90 Second Push (PW @ 6%+)
2 Minute Base
90 Second PW @ 12%
2 Minute Base
90 Second Push (PW @ 6%+)
2 Minute Base
90 Second PW @ 12%
2 Minute Base
30 Second All Out (PW @ 10%+)
🏋️🚣 Rower / Weight Floor - Block 1
3 Rounds Back To Back:
5 X Goblet Squat (Explosive)
5 Each X Full Lateral Step Up To Knee Raise (Explosive), Rest
3 Rounds Back To Back:
5 X Clean
5 X Neutral Grip Push Press, Rest
3 Rounds Back To Back:
5 X Plank Pop
5 X Power Pushup, Rest
3 Rounds 20 Stroke Build:
10 Stroke Push Row
10 Stroke All Out Row (80 - 120m+) Check Distance, Rest
Bonus: Choose Your Favourite Exercises And Repeat Until Time Is Called
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🏋️🚣 Rower / Weight Floor - Block 2
4 X TRX Y-Raise
6 X TRX Squat To High Row
8 Total X TRX Alt Jump Lunge, Rest
Repeat Until Finisher:
30 Second Of Plank Pop Or
30 Second Of Power Push Up
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 - 23.5 Minutes | 23.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 17.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 4.5 Minute |