Today's Orange Theory Workout Intel – Wednesday 11/13/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Mixed endurance and power workout with treadmill blocks featuring base/push/all-out intervals and floor work combining strength and explosive movements.
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 (13 Minutes)
2 Minute Base
2 Minute Push
30 Second All Out
75 Second Waling Recovery
90 Second Base
90 Second Push
30 Second All Out
75 Second Waling Recovery
1 Minute Base
1 Minute Push
30 Second All Out
90 Second Waling Recovery
🏃 Treadmill - Block 2 (8.5 Minutes)
1 Minute Push
1 Minute Push To All Out
30 Second All Out
75 Second Waling Recovery
45 Second Push
45 Second Push To All Out
30 Second All Out
75 Second Waling Recovery
30 Second Push
30 Second Push To All Out
30 Second All Out
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🏋️ Weight Floor - Block 1 (13 Minutes)
Buy-In: 600m Push Row (Once Only)
Repeat Until Time Called - Work & Rest:
16 - 20 X Close Grip Chest Press, Rest
4 - 8 X Power Push-Up, Rest
16 - 20 X Goblet Tap Squat, Rest
4 - 8 X Tap Squat Jump, Rest
90 Second Recovery
🏋️ Weight Floor - Block 2 (8.5 Minutes)
Work & Rest:
16 - 20 X Sumo Deadlift, Rest
4 - 8 X Hip Hinge Swing, Rest
16 - 20 X Bicycle Crunch, Rest
4 - 8 Total X High Plank Alt Wide Step With Power, Rest
Repeat Until Finisher:
30 Second Of Power Push-Up Or
30 Second Of Tap Squat Jump Or
30 Second Of Hip Hinge Swing Or
30 Second Of High Plank Alt Wide Step With Power
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 - Block 1 (13 Minutes) | 13 Minute |
| tread | Treadmill - Block 2 (8.5 Minutes) | 8.5 Minute |
| floor | Weight Floor - Block 1 (13 Minutes) | 13 Minute |
| floor | Weight Floor - Block 2 (8.5 Minutes) | 8.5 Minute |