Today's Orange Theory Workout Intel – Sunday 2/25/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 2/10/24 2G featuring treadmill push pace work and floor/rower superset combinations with strength and endurance elements.
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
Goal: Increase Your Push Pace
3 Minute Push
90 Second Base
2 Minute Push
90 Second Base
1 Minute Push
90 Second Base
30 Second Push
30 Second All Out
🏃 Treadmill - Block 2
Goal: Maintain Your Push Efforts
75 Second Push
90 Second Base
75 Second Push
75 Second Base
75 Second Push
1 Minute Base
75 Second Push
45 Second Base
30 Second All Out
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🏋️🚣 Rower / Weight Floor - Block 1
Back To Back Superset:
6 X Incline Chest Press
6 Total X Incline Alt Chest Press, Rest
6 Each X Front Loaded Single Arm Squat
100m Push Row
100m All Out Row (0:15 - 0:30)
Repeat Until Time Is Called
🏋️🚣 Rower / Weight Floor - Block 2
Back To Back Superset:
6 X Sit Up To Shoulder Press
6 Total X Alt Shoulder Press, Rest
6 Each X Single Arm Deadlift
100m Push Row
100m All Out Row (0:15 - 0:30)
Repeat Until Finisher: 30 Second All Out Row
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 | Block 1 |
| tread | Treadmill - Block 2 | Block 2 |
| floor/rower | Rower / Weight Floor - Block 1 | 11.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 10 Minute |