Today's Orange Theory Workout Intel – Monday 2/10/25 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
4-block progressive treadmill workout with incline climbs paired with strength and rowing on the floor.
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
Block 1 - 5 Minutes
1 Minute Push @1.5%
1 Minute Base @ 1%
1 Minute Push @ 1.5%
1 Minute Base @1%
1 Minute All Out @1%
Block 2 - 5 Minutes
1 Minute Push @2%
1 Minute Base @ 1%
1 Minute Push @ 2%
1 Minute Base @1%
1 Minute All Out @1%
Block 3 - 5 Minutes
1 Minute Push @2.5%
1 Minute Base @ 1%
1 Minute Push @ 2.5%
1 Minute Base @1%
1 Minute All Out @1%
Block 4 - 5 Minutes
1 Minute Push @3%
1 Minute Base @ 1%
1 Minute Push @ 3%
1 Minute Base @1%
1 Minute All Out @1%
🏋️🚣 Rower / Weight Floor - 23.75 Minutes
Block 1 - 23.75 Minutes
Tap Squat 6-10 Reps
Bear Planks Alt Row 6-10 Reps Total
S/A S/L Lateral Step Up With Shift 6-10 Reps Each
Arnold Press 6-10 Reps
Y-Raise Trx 6-10 Reps
500m Push Row
Finisher - Last 1 Minute Front Squat To Arnold Press
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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 - 23.75 Minutes | 23.75 Minute |