Today's Orange Theory Workout Intel – Monday 12/30/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Repeat of 12/19/24 2G with three treadmill blocks featuring varied push/base/all-out intervals and a comprehensive floor block with endurance, strength, and power components.
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 - 20.25 Minutes
Block 1 - 6.75 Minutes
90 Second Push
30 Second Base
1 Minute Push
1 Minute Base
30 Second Push
90 Second Base
45 Second All Out
90 Second Walking Recovery
Block 2 - 6.75 Minutes
90 Second Base @ 3%
30 Second Base @ 1%
1 Minute Base @ 5%
1 Minute Base @ 1%
30 Second Base @ 7%
90 Second Base @ 1%
45 Second All Out
90 Second Walking Recovery
Block 3 - 6.75 Minutes
30 Second Base
30 Second Push
30 Second All Out
30 Second Walking Recovery
30 Second Base
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
90 Second Walking Recovery
45 Second All Out
🏋️🚣 Rower / Weight Floor - 22.25 Minutes
Block 1 - 19.5 Minutes
Part 1 - Endurance:
16 Each X Single Arm Split Squat
16 X Sumo Dead Lift
16 Each X Split Stance Single Arm High Row
16 X Hollow Hold Close Grip Chest Press
400m Row
Part 2 - Strength:
8 Each X Single Arm Split Squat
8 X Sumo Dead Lift
8 Each X Split Stance Single Arm High Row
8 X Hollow Hold Close Grip Chest Press
200m Row
Part 3 - Power:
4 Each X Single Arm Split Squat (Explosive)
4 X Sumo Dead Lift (Explosive)
4 Each X Split Stance Single Arm High Row (Explosive)
4 X Hollow Hold Close Grip Chest Press (Explosive)
100m Row
Bonus: Repeat Your Favourite Part Until Time Is Called
90 Second Recovery
Block 2 - 2.75 Minutes Back To Back
8 X TRX Sit Up
8 X TRX Straight Leg Raise
Repeat Until Finisher: 45 Second Of Increased Intensity
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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 - 20.25 Minutes | 20.25 Minute |
| floor/rower | Rower / Weight Floor - 22.25 Minutes | 22.25 Minute |