Today's Orange Theory Workout Intel – Tuesday 2/20/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A balanced 2G workout mixing steady-state base efforts with push intervals on the treadmill, paired with dynamic floor exercises combining band work, goblet movements, and rotational patterns.
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 - 4 Blocks
Block 1
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
30 Second All Out
Block 2
75 Second Base To Push
75 Second Base
75 Second Base To Push
75 Second Base
Block 3
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
30 Second All Out
Block 4
75 Second Push To All Out
75 Second Base
75 Second Push To All Out
45 Second Base
30 Second All Out
🏋️ Weight Floor - 4 Blocks
Block 1 - 4.5 Minutes
5 X Mid Band Squat Hold Lateral Walk
10 X Mid Band Low Plank Alt Foot Tap
10 X Mid Band Knee Tuck
10 X Mid Band Crunch Hold With In And Outs
Block 2 - 5 Minutes
4 Rounds Of:
75 Second To Complete 6 - 10 Each Goblet Split Squat, High Plank Alt Body Knee Drive When Done
Block 3 - 4.5 Minutes
8 Each X Bird Dog Low Row (On Bench)
8 X Deep Squat With Alt T-Spine Rotation To Stand
Block 4 - 5 Minutes
4 Rounds Of:
75 Second To Complete 6- 10 Each X Push Up To Alt Rotation (With Dumbbells), High Plank Alt Body Knee Drive When Done
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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 - 4 Blocks | 23 Minute |
| floor | Weight Floor - 4 Blocks | 19 Minute |