Today's Orange Theory Workout Intel – Friday 11/1/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A balanced 2G workout mixing steady-state member's choice treadmill blocks with dynamic floor strength and finisher options.
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
Block 1 - 5 Minutes
1 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute All Out
90 Second Walking Recovery
Block 2 - 5 Minutes
5 Minute Member's Choice Tread
90 Seconds Walking Recovery
Block 3 - 5 Minutes
5 Minute Member's Choice Tread
2 Minutes Walking Recovery
Block 4 - 3.5 Minutes
Member's Choice: Tread Or Row
Tread:
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
Or
Row:
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
🏋️ Weight Floor
Block 1 - 5 Minutes Work & Active Recovery
6 - 10 X Reverse Fly
8 Total X High Plank Alt Wide Step With Rotation
Block 2 - 5 Minutes Work & Active Recovery
6 - 10 Total X Alt Sumo Deadlift
8 Total X Dynamic Cossack Squat
Block 3 - 5 Minutes Work & Active Recovery
6 - 10 X Squat To Bicep Curl
4 Each X Single Leg Downdog To Single Leg Knee Drive
Block 4 - 3.5 Minutes Back To Back
Member's Choice: Strap / Upper Or Dumbbell / Core
Strap / Upper:
30 Second Of TRX Tricep Extension
30 Second Of TRX Bicep Curl
30 Second Of TRX Tricep Extension
30 Second Of TRX Bicep Curl
30 Second Of TRX Tricep Extension
30 Second Of TRX Bicep Curl
Finisher: 30 Second Of TRX Tricep Extension
Or
Dumbbell / Core:
30 Second Of Double Crunch
30 Second Of Toe Reach
30 Second Of Double Crunch
30 Second Of Toe Reach
30 Second Of Double Crunch
30 Second Of Toe Reach
Finisher: 30 Second Of Double Crunch
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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 | Weight Floor | 18.5 Minute |