Today's Orange Theory Workout Intel – Friday 12/6/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Repeat of 8/1/24 featuring treadmill run for distance with surges and all-outs, paired with a three-block floor/rower circuit mixing strength and rowing intervals with a 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 - 23 Minutes
5.5 Minute Run for Distance
90 Second Surge
6.5 Minute Run for Distance
90 Second Surge
6.5 Minute Run for Distance
1 Minute Surge
30 Second All Out
🏋️🚣 Rower / Weight Floor - 23 Minutes
Block 1 - 4.5 Minute Circuit:
6 - 10 Each X Goblet Reverse Lunge
6 - 10 Each X Half Kneeling Low To High Chop
6 - 10 Each X Split Stance Single Arm High Row
6 - 10 X Tricep Kick Back
Repeat Until Time To Transition, Remember Where You Left Off
1 Minute To Transition To Rower
90 Second Row For Time, Check Distance
1 Minute To Transition To Floor
Block 2 - 4.5 Minute Circuit:
Start Where You Left Off Block 1
6 - 10 Each X Goblet Reverse Lunge
6 - 10 Each X Half Kneeling Low To High Chop
6 - 10 Each X Split Stance Single Arm High Row
6 - 10 X Tricep Kick Back
Repeat Until Time To Transition, Remember Where You Left Off
1 Minute To Transition To Rower
90 Second Row For Time, Check Distance
1 Minute To Transition To Floor
Block 3 - 4.5 Minute Circuit:
Start Where You Left Off Block 2
6 - 10 Each X Goblet Reverse Lunge
6 - 10 Each X Half Kneeling Low To High Chop
6 - 10 Each X Split Stance Single Arm High Row
6 - 10 X Tricep Kick Back
Repeat Until Time For Finisher
1 Minute To Transition To Rower
Finisher:
1 Minute Push Row
30 Second All Out Row
Check Distance
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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 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - 23 Minutes | 23 Minute |