Today's Orange Theory Workout Intel – Tuesday 6/18/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Repeat of Sunday 6/2/24 featuring three treadmill blocks with base/push/all-out intervals and incline work, weight floor supersets combining endurance and strength movements, and a rower block with descending push intervals.
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
75 Second Base
1 Minute Base To Push
45 Second Push
30 Second Push To All Out
75 Second Base
1 Minute Base To Push
45 Second Push
30 Second Push To All Out
30 Second All Out
🏃 Treadmill - Block 2
1 Minute Base To Push
1 Minute Base To Push @ 3%
1 Minute Base To Push @ 5%
1 Minute Base To Push
1 Minute Base To Push @ 3%
1 Minute Base To Push @ 5%
30 Second All Out
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🏃 Treadmill - Block 3
45 Second Push
45 Second Push To All Out
45 Second All Out
1 Minute Walking Recovery
30 Second Push
30 Second Push To All Out
30 Second All Out
1 Minute Walking Recovery
15 Second Push
15 Second Push To All Out
15 Second All Out
🏋️ Weight Floor - 15.5 Minutes
Endurance:
Back To Back Superset:
12 X Neutral Grip Front Squat (Stick It)
~20 Second Squat Hold, Rest
12 Each X TRX Lateral Leg Lift
Strength:
Back To Back Superset:
8 X Chest Press (Stick It)
8 X Walkout To Pushup, Rest
8 X TRX Tricep Extension
Repeat Until Time Is Called
🚣 Rower
45 Second Push Row
45 Second Push To All Out Row
45 Second All Out Row
1 Minute Recovery
30 Second Push Row
30 Second Push To All Out Row
30 Second All Out Row
1 Minute Recovery
15 Second Push Row
15 Second Push To All Out Row
15 Second 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 | ~8 Minute |
| tread | Treadmill - Block 2 | ~6 Minute |
| tread | Treadmill - Block 3 | ~6 Minute |
| floor | Weight Floor - 15.5 Minutes | 15.5 Minute |
| rower | Rower | ~6 Minute |