Today's Orange Theory Workout Intel – Tuesday 7/30/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Run/row repeat format with unilateral strength work on the floor. Mix of cardio intervals and single-sided weight 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 Block 1 - 11 Minutes
2 Minute Base
2 Minute Base To Push
2 Minute Push
30 Second Push To All Out
90 Second Base
30 Second All Out
45 Second Walking Recovery
30 Second All Out
45 Second Walking Recovery
30 Second All Out
Transition To Rower
🚣 Rower Block 1 - 3 Minutes
Reset Rower
30 Second All Out Row
45 Second Recovery Row
30 Second All Out Row
45 Second Recovery Row
30 Second All Out Row
Check Distance
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🚣 Rower Block 2 - 2.5 Minutes
2.5 Minute Row For Time, Try To Beat Distance From Block 1
Transition To Treadmill
🏃 Treadmill Block 2 - 3 Minutes
2 Minute Tread For Time
1 Minute All Out
🏋️ Weight Floor Block 1 - 6.5 Minutes
Work & Rest Unilateral
6 - 10 Each X Goblet Transverse Squat, Rest
6 - 10 Each X Balance Bicep Curl, Rest
🏋️ Weight Floor Block 2 - 7.25 Minutes
Work & Rest Unilateral
6 - 10 Each X Single Leg Deadlift, Rest
6 - 10 Each X Half Kneeling Single Arm Shoulder Press, Rest
🏋️ Weight Floor Block 3 - 6.75 Minutes
Work & Rest Unilateral
6 - 10 Each X Front Loaded Single Arm Cross Back Lunge, Rest
6 - 10 Each X Single Arm Chest Press With Leg Extension, Rest
Repeat Until Finisher: 1 Minute Of Squat To Press
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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 |
| rower | Rower Block 1 - 3 Minutes | 3 Minute |
| rower | Rower Block 2 - 2.5 Minutes | 2.5 Minute |
| tread | Treadmill Block 2 - 3 Minutes | 3 Minute |
| floor | Weight Floor Block 1 - 6.5 Minutes | 6.5 Minute |
| floor | Weight Floor Block 2 - 7.25 Minutes | 7.25 Minute |
| floor | Weight Floor Block 3 - 6.75 Minutes | 6.75 Minute |