Today's Orange Theory Workout Intel – Sunday 2/23/25 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed modal workout combining sustained push pace efforts on the treadmill with power-focused strength circuits featuring cleans, snatches, and lunges on the rower/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 - 23 Minutes
Goal: Maintain Your Push Pace And Increase Your All Out Pace Each Round
3 Minute Push
1 Minute All Out
90 Second Walking Recovery
3 Minute Push
1 Minute All Out
90 Second Walking Recovery
3 Minute Push
1 Minute All Out
90 Second Walking Recovery
3 Minute Push
1 Minute All Out
90 Second Walking Recovery
1 Minute All Out
🏋️🚣 Rower / Weight Floor - Block 1
Block 1 - 9.5 Minutes
Circuit - Construct:
4 X Clean
4 X Front Squat
4 X Clean To Front Squat
15 Stroke All Out Row (120 - 180m+), Check And Remember Distance
90 Second Recovery
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.
🏋️🚣 Rower / Weight Floor - Block 2
Block 2 - 12 Minutes Circuit - Construct + Core Anchor
Round 1:
4 Each X Single Arm Snatch
8 X Straight Arm Sit-Up
4 Each X Single Arm Overhead Reverse Lunge
8 X Straight Arm Sit-Up
4 Each X Single Arm Snatch To Overhead Reverse Lunge
8 X Straight Arm Sit-Up
Round 2:
4 Each X Single Arm Snatch
8 X Deadbug
4 Each X Single Arm Overhead Reverse Lunge
8 X Deadbug
4 Each X Single Arm Snatch To Overhead Reverse Lunge
8 X Deadbug
Repeat Until Finisher:
1 Minute Of Clean To Front Squat Or
30 Seach Of Single Arm Snatch To Overhead Reverse Lunge
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 |
|---|---|---|
| tread | Treadmill - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 9.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 12 Minute |