Today's Orange Theory Workout Intel – Thursday 3/28/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A mixed modal workout with incline progressions on the tread, functional strength supersets on the floor, and rowing intervals. Includes base, push, and all-out efforts across all stations.
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
30 Second Base
30 Second Base @ 2%
30 Second Base @ 3%
30 Second Base @ 4%
30 Second Base @ 5%
30 Second Base @ 6%
Block 2
30 Second Base @ 3%
30 Second Base @ 6%
30 Second Base @ 3%
2 Minute Base
30 Second Base @ 6%
30 Second Base @ 3%
30 Second Base @ 6%
2 Minute Base
30 Second Base @ 3%
30 Second Base @ 6%
30 Second Base @ 3%
2 Minute Base
30 Second Base @ 6%
30 Second Base @ 3%
30 Second Base @ 6%
2 Minute Base
1 Minute All Out
Block 3
30 Second Base
30 Second Base To Push
30 Second Push
30 Second Push To All Out
30 Second All Out
🏋️ Weight Floor - 19 Minutes
2 Rounds Back To Back Superset:
5 Each X Lateral Step Up To Knee Raise
5 Each X Burpee To Lateral Step Over, Rest
2 Rounds Back To Back Superset:
10 X Chest Press To Reach
5 X Full Burpee With High Plank To Low Plank, Rest
2 Rounds Back To Back Superset:
10 Total X Goblet Alt Step Out Squat
5 X Squat Jack To Burpee, Rest
Bonus: Repeat Dumbbell Exercises Only
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🚣 Rower
30 Second Base Row
30 Second Base To Push Row
30 Second Push Row
30 Second Push To All Out Row
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 | |
| floor | Weight Floor - 19 Minutes | 19 Minute |
| rower | Rower |