Today's Orange Theory Workout Intel – Tuesday 12/3/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 5/13/24 2G workout featuring treadmill push/base intervals with increasing inclines and floor/rower blocks with strength and rowing combinations.
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
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
45 Second All Out
Block 2
45 Second Push @ 3%
75 Second Base
45 Second Push @ 3%
75 Second Base
45 Second Push @ 3%
75 Second Base
45 Second All Out @ 3%
Block 3
30 Second Push @ 5%
90 Second Base
30 Second Push @ 5%
90 Second Base
30 Second Push @ 5%
90 Second Base
45 Second All Out @ 5%
🏋️🚣 Rower / Weight Floor
Block 1 - 6.75 Minutes Work & Rest
6 - 10 X Tricep Extension (Incline Bench), Rest
6 - 10 Each X Single Arm Lateral Lunge, Rest
Repeat Until Buy-Out: 45 Second All Out Row (150 - 250m+)
Block 2 - 6.75 Minutes Work & Rest
6 - 10 X Chest Press (Incline Bench), Rest
6 - 10 X Dead Lift, Rest
Repeat Until Buy-Out: 45 Second All Out Row (150 - 250m+)
Block 3 - 6.75 Minutes Work & Rest
6 - 10 X Reverse Grip Low Row, Rest
6 - 10 Each X Reverse Lunge To Single Arm Press With Upward Rotation, Rest
Repeat Until Finisher: 45 Second All Out Row (150 - 250m+)
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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 Minute |
| floor/rower | Rower / Weight Floor | 20.25 Minute |