Today's Orange Theory Workout Intel – Saturday 2/22/25 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A repeat of the 2/6/25 workout featuring treadmill intervals with pushes and all-outs paired with lower body and upper body strength circuits using mini bands and goblet exercises.
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
90 Second Base
75 Second Base To Push
60 Second Push
45 Second Push To All Out
30 Second All Out
🏃 Treadmill - Block 2
90 Second Push
45 Second Base
45 Second All Out
45 Second Walking Recovery
75 Second Push
45 Second Base
45 Second All Out
1 Minute Walking Recovery
60 Second Push
45 Second Base
45 Second All Out
75 Second Walking Recovery
45 Second Push
45 Second Base
45 Second All Out
90 Second Walking Recovery
30 Second Push
45 Second Base
45 Second All Out
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🏋️🚣 Rower / Weight Floor - Block 1
Circuit:
8 Upright Row With Mini Bands Around The Calves
8 Deadlift, Keep Mini Bands In The Same Place
🏋️🚣 Rower / Weight Floor - Block 2
Work And Rest:
6-10 Total Alt Transverse Goblet Squat - Rest
6-10 Hammer Curl (Seated) - Rest
6-10 Total Alt Goblet Step Down Toe Tap - Rest
6-10 Shoulder Press (Seated) - Rest
6-10 Total Goblet Alt Lateral Shift - Rest
150m All Out Row - Rest
Repeat Until Finisher: 45 Second Hammer Curl To Shoulder 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 - Block 1 | 5 Minute |
| tread | Treadmill - Block 2 | 17 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 17 Minute |