Today's Orange Theory Workout Intel – Friday 6/21/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 6/5/24 featuring treadmill surge intervals with decreasing times and a floor circuit focused on unilateral strength 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 - 23.5 Minutes
2 Minute Base
2 Minute Surge
2 Minute Base
2 Minute Surge
2 Minute Base
90 Second Surge
2 Minute Base
90 Second Surge
2 Minute Base
1 Minute Surge
2 Minute Base
1 Minute Surge
2 Minute Base
30 Second All Out
🏋️🚣 Rower / Weight Floor
Block 1 - 15 Minutes Circuit: Unilateral
Round 1:
8 Each X High Plank Low Row
4 Each X Single Arm Snatch (Anchor)
4 Each X Single Arm Half Kneeling To Full Lateral Step Up
4 Each X Single Arm Snatch (Anchor)
8 Each X Standing High To Low Chop
4 Each X Single Arm Snatch (Anchor)
Round 2:
8 Each X High Plank Low Row
4 Each X Single Arm Neutral Grip Thruster With Rotation (Anchor)
4 Each X Single Arm Half Kneeling To Full Lateral Step Up
4 Each X Single Arm Neutral Grip Thruster With Rotation (Anchor)
8 Each X Standing High To Low Chop
4 Each X Single Arm Neutral Grip Thruster With Rotation (Anchor)
Bonus - Repeat Until Time:
8 Each X High Plank Low Row
4 Each X Single Arm Half Kneeling To Full Lateral Step Up
8 Each X Standing High To Low Chop
Block 2 - 6.5 Minutes Circuit
6 Each X Single Arm High Pull
30 Second All Out Row (100 - 200m) - Check And Remember Distance
Repeat Until Finisher: 30 Second All Out Row
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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 - 23.5 Minutes | 23.5 Minute |
| floor/rower | Rower / Weight Floor | 21.5 Minute |