Today's Orange Theory Workout Intel – Wednesday 2/5/25 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A 2G benchmark workout mixing run for distance efforts with a 500m benchmark row, combined with strength and power work on the 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 – Block 1
4 Minute Run For Distance
🏃🚣 Rower / Weight Floor – Block 1
250m Push Row (Just Once)
10 Bridge On The Bench
10 High Row Trx Repeat Until Time
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🏃 Treadmill - Block 2
4 Minute Run For Distance
🚣 Rower Block 1
500m Benchmark Row
Recovery Row After
🏃 Treadmill Block 3
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
45 Second Push
1 Minute Base
45 Second Push
1 Minute Base
30 Second Push
1 Minute Base
30 Second Push
30 Second All Out
🏋️ Floor Block 2
Goblet Alt Step Out Squat 6-10 Reps
Chest Fly 6-10 Reps
Alt Full Step Up With Hammer Curls 6-10 Reps
Low Side Plank Pendulum With Kick Stand 6-10 Reps Each Side
Finisher - Bench Hop Overs For 30 Second
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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 | 4 Minute |
| run/row | Rower / Weight Floor – Block 1 | 4 Minute |
| tread | Treadmill - Block 2 | 4 Minute |
| rower | Rower Block 1 | 4 Minute |
| tread | Treadmill Block 3 | 10 Minute |
| floor | Floor Block 2 | 10 Minute |