Today's Orange Theory Workout Intel – Thursday 7/18/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 7/2/24. Treadmill features inclines with all-outs. Floor/rower circuit with strength and power elements including squats, rows, and bosu exercises.
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 - 19.5 Minutes
Block 1 - 6.5 Minutes
1 Minute Base @ 3%
1 Minute Base
1 Minute Base @ 4%
1 Minute Base
1 Minute Base @ 5%
1 Minute Base
30 Second All Out
Block 2 - 6.5 Minutes
1 Minute Base @ 4%
1 Minute Base
1 Minute Base @ 5%
1 Minute Base
1 Minute Base @ 6%
1 Minute Base
30 Second All Out
Block 3 - 6.5 Minutes
1 Minute Base @ 5%
1 Minute Base
1 Minute Base @ 6%
1 Minute Base
1 Minute Base @ 7%
1 Minute Base
30 Second All Out
💪 Rower / Weight Floor - 19.5 Minutes
Block 1 - 6.5 Minutes
Buy-In: 200m All Out Row (0:30 - 1:00) (Once Only)
Circuit:
8 X Squat
8 Total X Bosu Alt Forward Lunge
8 Total X Bosu Alt Superhero
Block 2 - 6.5 Minutes
Buy-In: 200m All Out Row (0:30 - 1:00) (Once Only)
Circuit:
8 X High Row
8 X Bosu Bridge Hold (Feet On Bosu) With Dumbbell Pullover
8 X Bosu Kneeling Tricep Extension
Block 3 - 6.5 Minutes
Buy-In: 200m All Out Row (0:30 - 1:00) (Once Only)
Circuit:
8 X Bridge
8 Each X Bosu Kneeling Hip Thrust With Low To High Chop
8 X Bosu Knee Tuck
Repeat Circuit Until Finisher:
30 Second Of Squat Or
30 Second Of High Row Or
30 Second Of Bridge
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.
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 - 19.5 Minutes | 19.5 Minute |
| rower/floor | Rower / Weight Floor - 19.5 Minutes | 19.5 Minute |