Today's Orange Theory Workout Intel – Tuesday 6/11/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced 2G workout mixing treadmill incline work with strength and rowing intervals, featuring block rotations with medicine ball and dumbbell 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 - 7 Minutes
2 Minute Push
1 Minute Base
1 Minute Push @ 4%
1 Minute Base
30 Second Push @ 6%
1 Minute Base
30 Second All Out @ 8%
🏋️ Weight Floor Block 1 - 7 Minutes
8 Each X Single Arm Squat To Press
8 X Single Dumbbell Good Morning
8 Total X Sprinter Sit-Up
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🏃 Treadmill - Block 2 - 6.5 Minutes
90 Second Push (Pw @ 6%+)
1 Minute Base
1 Minute Push @ 3% (Pw @ 7%+)
1 Minute Base
30 Second Push @ 5% (Pw @ 9%+)
1 Minute Base
30 Second All Out @ 7% (Pw @ 10%+)
🚣 Rower - 6.5 Minutes
Round 1:
400m Push Row
10 X Medicine Ball Squat
Round 2:
200m Push Row
10 X Medicine Ball Squat To Front Press
Round 3:
100m Push Row
10 X Medicine Ball Squat Jump To Front Press
Bonus: Repeat Round 3 Until Time Called
🏃 Treadmill - Block 3 - 6.75 Minutes
1 Minute Push
1 Minute Base
45 Second Push @ 2%
1 Minute Base
30 Second Push @ 4%
1 Minute Base
30 Second All Out @ 4%
30 Second Walking Recovery
30 Second All Out
🏋️ Weight Floor Block 2 - 6.75 Minutes
8 Total X Alt Single Arm Snatch
8 Each X Goblet Reverse Lunge To Single Leg Knee Drive
8 Total X High Plank Alt Wide Step With Power
Repeat Until Finisher:
30 Second Of Sprinter Sit-Up Or
30 Second Of High Plank Alt Wide Step With Power
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 - 7 Minutes | 7 Minute |
| floor | Weight Floor Block 1 - 7 Minutes | 7 Minute |
| tread | Treadmill - Block 2 - 6.5 Minutes | 6.5 Minute |
| rower | Rower - 6.5 Minutes | 6.5 Minute |
| tread | Treadmill - Block 3 - 6.75 Minutes | 6.75 Minute |
| floor | Weight Floor Block 2 - 6.75 Minutes | 6.75 Minute |