Today's Orange Theory Workout Intel – Wednesday 2/12/25 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced ESP workout mixing treadmill intervals with row/tread transitions and dynamic floor work featuring unilateral exercises, thrusters, and plyometrics across four blocks.
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
30 second Push
30 second All Out
45 second Walking Recovery
45 second Push
30 second All Out
45 second Walking Recovery
1 minute Push
30 second All Out
90 second Walking Recovery
🏃🚣 Row / Tread Block 2
300m Push Row
Transition to treadmill, tread for distance
Check distance
90 second Walking Recovery
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🏃 Treadmill - Block 3
30 second Push
30 second All Out
45 second Walking Recovery
45 second Push
30 second All Out
45 second Walking Recovery
1 minute Push
30 second All Out
90 second Walking Recovery
🏃🚣 Row / Tread Block 4
300m Push Row
Transition to treadmill, tread for distance last 30 second is All Out
Match or beat your distance from block 2
🏋️ Weight Floor - Block 1
Work & Rest unilateral
6 each x lateral shift, Rest
6 each x low to high chop, Rest
90 second recovery
🏋️ Weight Floor - Block 2
Rep & recover
Round 1:
30 second of full step up to alt knee drive
45 second to do 6 x neutral grip full thruster, recover when done
Round 2:
30 second of full step up to alt knee drive
45 second to do 6 x neutral grip full thruster, recover when done
Round 3:
30 second of full step up to alt knee drive
45 second to do 6 x neutral grip full thruster, high plank until time is called
90 second recovery
🏋️ Weight Floor - Block 3
Work & Rest
6 x power pushup, Rest
12 x double crunch, Rest
90 second recovery
🏋️ Weight Floor - Block 4
Rep & recover
Round 1:
30 second of pull over
45 second to do 6 x sit up to squat jump, recover when done
Round 2:
30 second of pull over
45 second to do 6 x sit up to squat jump, recover when done
Round 3:
30 second of pull over
45 second to do 6 x sit up to squat jump, high plank until finisher
Finisher: 30 second of sit up to squat jump
How Was This Workout?
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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 - Block 1 | 5.25 Minute |
| run/row | Row / Tread Block 2 | 3.75 Minute |
| tread | Treadmill - Block 3 | 5.25 Minute |
| run/row | Row / Tread Block 4 | 4.25 Minute |
| floor | Weight Floor - Block 1 | 5.25 Minute |
| floor | Weight Floor - Block 2 | 3.75 Minute |
| floor | Weight Floor - Block 3 | 5.25 Minute |
| floor | Weight Floor - Block 4 | 4.25 Minute |