Today's Orange Theory Workout Intel – Thursday 11/14/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Mixed format with steady-state pushes and bases on the tread, followed by strength supersets and a finisher circuit combining rowing and upper body 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 - 23.5 Minutes
3 Minute Push
2 Minute Base
2 Minute Push
2 Minute Base
1 Minute Push
2 Minute Base
1 Minute Push
2 Minute Base
2 Minute Push
2 Minute Base
3 Minute Push
1 Minute Base
30 Second All Out
🏋️🚣 Rower / Weight Floor - Block 1
Two Rounds Back To Back Superset:
6 - 10 Each X Single Arm Split Squat With Hinge
6 - 10 X TRX Overhead Squat, Rest
Two Rounds Back To Back Superset:
6 - 10 X Uppercut
6 - 10 X TRX High Row, Rest
Two Rounds Back To Back Superset:
6 - 10 Total X Bear Plank Alt Low Row
6 - 10 Total X Torso Rotation, Rest
Bonus: Repeat All Exercises As A Single Block
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🏋️🚣 Rower / Weight Floor - Block 2
150m All Out Row (0:22 - 0:45)
6 Each X Balance Overhead Tricep Extension
Repeat Until Finisher: 30 Seconds All Out Row
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 - 23.5 Minutes | 23.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 17 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 4.5 Minute |