Today's Orange Theory Workout Intel – Tuesday 7/23/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A balanced 2G workout mixing push/base intervals on the tread with strength-focused circuits on the floor and rower, featuring anchor exercises and unilateral movements.
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 - 11 Minutes
Goal: Increase Push Each Round, Modify Base As Needed
2 Minute Push
2 Minute Base
2 Minute Push
2 Minute Base
2 Minute Push
1 Minute All Out
🏋️ Weight Floor Block 1 - 11 Minutes
Circuit: Anchor
Round 1:
12 X Bridge (Using The Bench)
20 Second Hollow Hold (Anchor)
12 Each X Single Arm High Row
20 Second Hollow Hold (Anchor)
12 Total X Hop Overs
20 Second Hollow Hold (Anchor)
Round 2:
12 X Bridge (Using The Bench)
20 Second Bear Plank Hold (Anchor)
12 Each X Single Arm High Row
20 Second Bear Plank Hold (Anchor)
12 Total X Hop Overs
20 Second Bear Plank Hold (Anchor)
If Finished Then Member's Choice: Repeat All Non-Anchor Exercises Or Row
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🏃 Treadmill Block 2 - 11 Minutes
Goal: Increase Push Each Round, Modify Base As Needed
2 Minute Push
2 Minute Base
2 Minute Push
2 Minute Base
2 Minute Push
1 Minute All Out
Collapse (Member's Choice), Switch To Floor
💪 Rower / Weight Floor Block 2 - 11 Minutes
Circuit: Unilateral Anchor
Round 1:
300m Row
8 Each X Front Loaded Split Squat (Anchor)
200m Row
8 Each X Front Loaded Split Squat (Anchor)
100m Row
8 Each X Front Loaded Split Squat (Anchor)
Round 2:
300m Row
8 Each X Single Arm Upright Row (Anchor)
200m Row
8 Each X Single Arm Upright Row (Anchor)
100m Row
8 Each X Single Arm Upright Row (Anchor)
If Finished Then Member's Choice: Repeat All Anchor Exercises Or Row Until Finisher: 1 Minute All Out Row
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 - 11 Minutes | 11 Minute |
| floor | Weight Floor Block 1 - 11 Minutes | 11 Minute |
| tread | Treadmill Block 2 - 11 Minutes | 11 Minute |
| rower/floor | Rower / Weight Floor Block 2 - 11 Minutes | 11 Minute |