Today's Orange Theory Workout Intel – Tuesday 3/26/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A repeat of 3/9/24 featuring a treadmill block with distance matching, rowing intervals ranging from 30 seconds to 2 minutes, and a dynamic floor workout with load & explode movements followed by timed strength and core work.
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
Reset Monitor
7 Minute Tread For Time
Check Distance
Block 2
Reset Monitor
2 Minute Push
30 Second Walking Recovery
2 Minute Push
30 Second Walking Recovery
2 Minute Push
Check Distance, Match Or Beat Distance From Block 1
🚣 Rower
30 Second Row For Time, Check Distance
30 Second Recovery
75 Second Row For Time, Match Or Beat Double Your Previous Distance
30 Second Recovery
2 Minute Row For Time
1 Minute All Out Row
Match Or Beat Double Your Previous Distance
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🏋️ Weight Floor
Block 1 - 7 Minutes
Back To Back - Load & Xplode:
8 X Shoulder Press To Stand
4 - 8 X Tap Jump Squat, Rest
Back To Back - Load & Xplode:
8 Total X Alt Lateral Lunge To Bicep Curl
4 - 8 X High Pull With Power
Back To Back - Load & Xplode:
8 X Double Crunch
4 - 8 X Sit Up With Knee Tuck, Rest
Block 2 - 7 Minutes
30 Second Of Shoulder Press To Stand
30 Second To Do 6 X Tap Squat Jump, Recover Until Next Exercise Begins
30 Second Of Shoulder Press To Stand
30 Second To Do 6 X Tap Squat Jump, High Plank Until Time Is Called
30 Second Recovery
30 Second Of Alt Lateral Lunge To Bicep Curl
30 Second To Do 6 X High Pull With Power, Recover Until Next Exercise Begins
30 Second Of Alt Lateral Lunge To Bicep Curl
30 Second To Do 6 X High Pull With Power, High Plank Until Time Is Called
30 Second Recovery
30 Second Of Double Crunch
30 Second To Do 6 X Sit Up With Knee Tuck, Recover Until Next Exercise Begins
30 Second Of Double Crunch
30 Second To Do 6 X Sit Up With Knee Tuck, High Plank Until Time Is Called
Block 3 - 5.75 Minutes
30 Second To Complete:
8 X Skier Swing
8 Total X High Plank To Alt Oblique Knee Tuck
Bonus: Alt Low Side Plank Until Time Is Called
30 Second Rest
75 Second To Complete:
2 Rounds Of:
8 X Skier Swing
8 Total X High Plank To Alt Oblique Knee Tuck
Bonus: Alt Low Side Plank Until Time Is Called
30 Second Rest
3 Minutes To Complete:
3 Rounds Of:
8 X Skier Swing
8 Total X High Plank To Alt Oblique Knee Tuck
Bonus: Alt Low Side Plank Until Time Is Called
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 | 23 minutes |
| rower | Rower | 16.5 minutes |
| floor | Weight Floor | 19.75 minutes |