Today's Orange Theory Workout Intel – Thursday 3/6/24 2G - The Chipper
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
The Chipper workout features decreasing push intervals on the treadmill with increasing base paces, paired with a descending rep chipper on the floor/rower combining strength and cardio elements.
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
Goal: Increase Your Push Pace Each Round
3 Minute Push
1 Minute Base
2.5 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
90 Second Push
1 Minute Base
75 Second Push
1 Minute Base
1 Minute Push
1 Minute Base
45 Second Push
1 Minute Base
30 Second Push
1 Minute Base
30 Second Push
30 Second Base
30 Second Push
30 Second All Out
🏋️🚣 Rower / Weight Floor - 22.5 Minutes
40 X Bench Tap Squats
400m Push Row
35 X Bench Straight Leg Raise
350m Push Row
30 X Sumo Squat To Upright Row
300m Push Row
25 X Trx Low Row
250m Push Row
20 Total X High Plank To Low Plank
200m Push Row
15 X Chest Fly
150m Push Row
10 Total X Full Step Up To Bicep Curl
100m Push Row
If Finished Then Repeat All Exercises As A Single Block Until The Finisher: 30 Second Of Squat Jumps
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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 |
| floor/rower | Rower / Weight Floor - 22.5 Minutes | 22.5 Minute |