Today's Orange Theory Workout Intel – Monday 12/16/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed ESP workout featuring surge pace intervals on the tread with decreasing durations, paired with unilateral strength circuits and a finisher row block.
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
Goal: Increase Your Surge Pace Each Round
Round 1:
2 Minute Base
2 Minute Surge
2 Minute Base
2 Minute Surge
Round 2:
2 Minute Base
90 Second Surge
2 Minute Base
90 Second Surge
Round 3:
2 Minute Base
1 Minute Surge
2 Minute Base
1 Minute Surge
2 Minute Base
30 Second Ao
🏋️🚣 Rower / Weight Floor Block 1 - 15 Minutes
Circuit: Unilateral
Round 1:
8 Each X High Plank Single Arm Low Row
4 Each X Single Arm Snatch (Anchor)
4 Each X Single Arm Half Kneeling To Full Lateral Step Up
4 Each X Single Arm Snatch (Anchor)
8 Each X Standing High To Low Chop
4 Each X Single Arm Snatch (Anchor)
Round 2:
8 Each X High Plank Single Arm Low Row
4 Each X Single Arm Neutral Grip Thruster With Rotation (Anchor)
4 Each X Single Arm Half Kneeling To Full Lateral Step Up
4 Each X Single Arm Neutral Grip Thruster With Rotation (Anchor)
8 Each X Standing High To Low Chop
4 Each X Single Arm Neutral Grip Thruster With Rotation (Anchor)
Bonus - Repeat Until Time:
8 Each X High Plank Single Arm Low Row
4 Each X Single Arm Half Kneeling To Full Lateral Step Up
8 Each X Standing High To Low Chop
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🏋️🚣 Rower / Weight Floor Block 2 - 6.5 Minutes
Circuit
6 Each X Single Arm High Pull
30 Second Ao Row (100 - 200m) - Check And Remember Distance
Repeat Until Finisher: 30 Second Ao Row
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 - 15 Minutes | 15 Minute |
| floor/rower | Rower / Weight Floor Block 2 - 6.5 Minutes | 6.5 Minute |