Today's Orange Theory Workout Intel – Sunday 12/8/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A challenging ESP workout mixing run/row intervals with decreasing distances and floor work featuring compound movements and finishers.
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 / Rower – 23 Minutes
Goal: Choose Your Intensity On The Treadmill, Increase Intensity On The Rower Each Round
Round 1:
0.5 Mile Run
25 X Speed Squat
250m Push To All Out Row
Round 2:
0.4 Mile Run
20 X Speed Squat
200m All Out Row (0:30 - 1:00)
Round 3:
0.3 Mile Run
15 X Speed Squat
150m All Out Row (0:22 - 0:45)
Round 4:
0.2 Mile Run
10 X Speed Squat
100m All Out Row (0:15 - 0:30)
Round 5:
0.1 Mile Run
5 X Speed Squat
50m All Out Row (0:07 - 0:15)
Bonus:
Tread Or Row Until Finisher: Choose Steady Or Intervals
Finisher: 30 Second All Out Tread Or Row
🏋️ Weight Floor Block 1 – 17.5 Minutes
Back To Back:
5 Each X Low Bench Single Arm Step Down Reverse Lunge
10 Total X Alt Sumo Deadlift, Rest
5 Each X Trx Single Arm Squat Reach With Rotation
Back To Back:
10 X High Row
10 X Chest Fly, Rest
10 X Straight Arm Situp
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🏋️ Weight Floor Block 2 – 4 Minutes
Back To Back
10 X High Plank Pull Through
10 X Bridge, Rest
Repeat Until Finisher: 30 Second Of High Plank Pull Through Or 30 Second Of Bridge
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| run/row | Treadmill / Rower – 23 Minutes | 23 Minute |
| floor | Weight Floor Block 1 – 17.5 Minutes | 17.5 Minute |
| floor | Weight Floor Block 2 – 4 Minutes | 4 Minute |