Today's Orange Theory Workout Intel – Saturday 12/28/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced ESP workout featuring progressive incline pushes on the tread with all-outs, paired with rowing buy-ins and strength movements on the floor including cleans, front squats, push presses, and a core burnout finisher.
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 - 20 Minutes
Tread Block 1 - 7 Minutes
1 Minute Push @ 2%
1 Minute Base @ 1%
1 Minute Push @ 3%
1 Minute Base @ 1%
1 Minute Push @ 4%
1 Minute Base @ 1%
1 Minute All Out @ 1%
1 Minute Walking Recovery
Block 2 - 3 Minutes
30 Second Base @ 3%
30 Second Base @ 3.5%
30 Second Base @ 4%
30 Second Base @ 4.5%
30 Second Base @ 5%
30 Second All Out @ 5.5%
90 Second Walking Recovery
Block 3 - 7 Minutes
1 Minute Push @ 4%
1 Minute Base @ 1%
1 Minute Push @ 3%
1 Minute Base @ 1%
1 Minute Push @ 2%
1 Minute Base @ 1%
1 Minute All Out @ 1%
1 Minute Walking Recovery
Block 4 - 3 Minutes
30 Second Base @ 5.5%
30 Second Base @ 5%
30 Second Base @ 4.5%
30 Second Base @ 4%
30 Second Base @ 3.5%
30 Second All Out @ 3%
🏋️🚣 Rower / Weight Floor - 20 Minutes
Block 1 - 7 Minutes
Buy-In: 400m Push Row (Once Only)
Work & Active Recovery:
5 X Clean
5 X Front Squat (Explosive)
10 Total X Downdog With Alt Calf Stretch
Repeat Until Time Is Called
1 Minute Recovery
Block 2 - 3 Minutes Back To Back
30 Second Of Alt Step Down Squat (Low Bench)
30 Second Of High Plank Alt Up And Down (Hands On Low Bench)
30 Second Of Alt Step Down Squat (Low Bench)
30 Second Of High Plank Alt Up And Down (Hands On Low Bench)
30 Second Of Alt Step Down Squat (Low Bench)
30 Second Of High Plank Alt Up And Down (Hands On Low Bench)
90 Second Recovery
Block 3 - 7 Minutes
Buy-In: 400m Push Row (Once Only)
Work & Active Recovery:
5 X Neutral Grip Push Press
5 X Skier Swing
10 Total X Alt Lateral Shift (Hands On Floor)
Repeat Until Time Is Called
1 Minute Recovery
Block 4 - 3 Minutes Core Burn Out
30 Second Of Straight Arm Sit Up
30 Second Of Seated Knee Tuck
30 Second Of Straight Arm Sit Up
30 Second Of Seated Knee Tuck
30 Second Of Straight Arm Sit Up
Finisher: 30 Second Of Seated Knee Tuck
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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 - 20 Minutes | 20 Minute |
| floor/rower | Rower / Weight Floor - 20 Minutes | 20 Minute |