Today's Orange Theory Workout Intel – Tuesday 7/12/22 2G 12 Minute Run For Distance Benchmark
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
12 Minute Run For Distance benchmark workout with treadmill, rower, and floor circuits featuring band work, planks, and rowing intervals.
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 Push
1 Minute Walking Recovery, Reset Treadmill
12 Minute Run For Distance
Record Your Distance, Switch To Floor
🏋️🚣 Rower / Weight Floor - Block 1
3 Rounds Of Circuit:
3 X Mid Band Squat Hold Front Walk
12 Total X Mid Band Squat To Alt Leg Lift
Repeat Until Time:
6 Each X Swing Lunge
6 X Walkout Plank Alt Shoulder Tap
12 Total X Crunch Hold With Scissors
150m Push Row
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🏃🚣 Treadmill / Rower - Block 2
150m Row
0.15 Miles Base - Push Pace
Repeat Until Finisher: Member's Choice Of 1 Minute All Out Row Or 1 Minute All Out Run
🏋️ Weight Floor - Block 2
12 Each X Lateral Step Down Toe Tap
12 Total X Bench Decline High Plank Alt Toe Tap
Repeat Until Finisher: 1 Minute Of Crunch Hold With Scissors
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 | 14 minutes |
| floor/rower | Rower / Weight Floor - Block 1 | 14 minutes |
| run/row | Treadmill / Rower - Block 2 | 6 minutes |
| floor | Weight Floor - Block 2 | 6 minutes |