Today's Orange Theory Workout Intel – Monday 3/25/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced ESP workout with push/all-out intervals on the treadmill paired with dynamic lower body and upper body circuits on the rower and floor.
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
2 Minute Push
1 Minute Base
2 Minute Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
Block 2
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
Block 3
30 Second Push
1 Minute Base
1 Minute All Out
30 Second Walking Recovery
45 Second All Out
30 Second Walking Recovery
30 Second All Out
💪 Rower / Weight Floor
Block 1 - 8.25 Minutes
Buy-In: 2 Minute Push Row (26 Strokes / Minute) - Check & Remember Distance (Once Only)
Circuit - Repeat Until Time Called:
8 Total X Alt Sumo Deadlift
12 Total X Alt Bicycle Press
8 Each X High Plank Single Arm Low Row (Using Low Bench)
Block 2 - 6.25 Minutes
Goal: Match Or Beat Half Your Previous Distance
Buy-In: 1 Minute Push Row (24 Strokes / Minute) - Check & Remember Distance (Once Only)
Circuit - Repeat Until Time Called:
8 Total X Alt Forward Lunge With Torso Rotation
8 X Pullover
8 Each X High Plank Abduction
Block 3 - 5.25 Minutes
Goal: Match Or Beat Half Your Previous Distance
Buy-In: 30 Second Push Row (22 Strokes / Minute) - Check Distance (Once Only)
Circuit - Repeat Until Finisher:
8 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
8 X Decline Push Up
12 X Knee Tuck
Finisher: 30 Second Alt High Plank Single Arm Low Row Or Alt High Plank Abduction Or Knee Tuck
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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 | Multiple blocks |
| rower/floor | Rower / Weight Floor | 19.75 minutes total |