Today's Orange Theory Workout Intel – Tuesday 2/4/25 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
2G workout with incline push intervals on the treadmill paired with rowing and floor work combining 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
2.5 Minute Push @ 2%
1 Minute 15 Second Flat Base
2 Minute Push @ 3%
1 Minute 15 Second Flat Base
1.5 Minute Push @ 4%
1 Minute 15 Second Flat Base
1 Minute Push @ 5%
1 Minute 15 Second Flat Base 1.5minute Wr
Block 2
1 Minute Push @ 5%
1 Minute 15 Second Flat Base
1.5minute Push @ 4%
1 Minute 15 Second Flat Base
2 Minute Push @ 3%
1 Minute 15 Second Flat Base
2.5 Minute Push @ 2%
1 Minute 15 Second Flat Base
30 Second All Out
🏋️🚣 Rower / Weight Floor
Block 1 - Work And Active Recovery
25 Strokes Push Row
Do Each Set Of 2 Twice:
On Bosu, Bridge And Lift Weight Over Head 12 Reps
A/L Lunge With Y Raise 12 Reps
Split Squat Back Toe On Bosu 12 Reps Each
Bicep Curls On Trx 12 Reps
Block 2 - Work And Active Recovery
25 Strokes Push Row - Try To Beat Previous Distance
Do Each Set Of 2 Twice:
Bicycle Alternate Lift Weight And Stretch Leg 16 Total
A/L Leg Raise While Planking On Bosu 12 Total
Good Morning Single Db 12 Reps
S/L Crunch On Bosu And Knee Raise 6 Reps Each
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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 & 2 |
| floor/rower | Rower / Weight Floor | Block 1 & 2 |