Today's Orange Theory Workout Intel – Friday 7/19/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 7/3/24. Treadmill push/base intervals building from 30 seconds to 2.25 minutes. Floor combines cluster sets with chest press, deadlifts, and rowing, finishing with back-to-back chest work.
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 - 23 Minutes
30 Second Push
30 Second Base
45 Second Push
45 Second Base
1 Minute Push
1 Minute Base
75 Second Push
75 Second Base
90 Second Push
90 Second Base
1.75 Minute Push
1.75 Minute Base
2 Minute Push
2 Minute Base
2.25 Minute Push
2.25 Minute Base
🏋️🚣 Rower / Weight Floor
Block 1 - 15.5 Minutes
Work & Rest - Cluster Set:
8 X Chest Press (Incline Bench), ~10 Second Rest
Chest Press (Incline Bench) Amrepsap, Rest
150m Push Row (Count Strokes)
Work & Rest - Cluster Set:
8 X Deadlift, ~10 Second Rest
Deadlift Amrepsap, Rest
150m Push Row (Count Strokes)
Block 2 - 6 Minutes Back To Back
8 Each X Single Arm Split Stance Deadlift
8 X Chest Fly (Incline Bench), Rest
Repeat Until Finisher Back To Back:
30 Second Of Chest Fly (Incline Bench)
30 Second Of Chest Press (Incline Bench)
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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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor | 21.5 Minute |