Today's Orange Theory Workout Intel – Thursday 2/29/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
A balanced ESP workout mixing treadmill intervals with strength and rowing circuits. Features all-out sprints, deadlifts, and rowing constructs.
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
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
Block 2
1 Minute Push To All Out
30 Second All Out
90 Second Walking Recovery
1 Minute Push
30 Second All Out
75 Second Walking Recovery
1 Minute Base To Push
30 Second All Out
1 Minute Walking Recovery
1 Minute Base
30 Second All Out
Block 3
30 Second All Out
90 Second Walking Recovery
30 Second All Out
75 Second Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
🏋️ Weight Floor
Block 1 - 4 Minutes Circuit
5 Each X Single Arm Squat To Full Lateral Step Up
10 Total X High Plank Alt Low Row
Block 2 - 9.75 Minutes Work & Rest
10 / 8 / 6 / 4 X Low Row, Rest
10 / 8 / 6 / 4 X Dead Lift, Rest
10 / 8 / 6 / 4 X Bicep Curl To Shoulder Press, Rest
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 - 7 Minutes Rep & Recover: Construct
Round 1 - 2 Minutes
30 Second All Out Row
90 Second - 8 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press
Recovery Row
Round 2 - 1.75 Minutes
30 Second All Out Row
75 Second - 6 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press
Recovery Row
Round 3 - 90 Seconds
30 Second All Out Row
1 Minute - 4 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press
Recovery Row
Round 4 - 75 Seconds
30 Second All Out Row
45 Second - 2 X Low Row To Neutral Grip Deadlift To Bicep Curl To Shoulder Press
Recovery Row
Finisher: 30 Second All Out Row
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 |
| floor | Weight Floor | 13.75 minutes |
| rower | Rower - 7 Minutes Rep & Recover: Construct | 7 minutes |