Today's Orange Theory Workout Intel – Saturday 11/16/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A balanced ESP workout featuring treadmill push/base intervals with all-outs, and rowing/floor work combining cardio pushes with strength 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 - 20 Minutes
Block 1 - 8 Minutes
2 Minute Push
1 Minute Base
90 Second Push
1 Minute Base
1 Minute Push
1 Minute Base
30 Second All Out
90 Second Walking Recovery
Block 2 - 7 Minutes
90 Second Base @ 4%
1 Minute Base @ 1%
1 Minute Base @ 5%
1 Minute Base @ 1%
30 Second Base @ 6%
1 Minute Base @ 1%
1 Minute Base @ 6%
90 Second Walking Recovery
Block 3 - 5 Minutes
1 Minute All Out
90 Second Walking Recovery
45 Second All Out
75 Second Walking Recovery
30 Second All Out
🚣 Rower / Weight Floor - 20 Minutes
Block 1 - 8 Minutes Back To Back
400m Push Row
6 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 7 Minutes Work & Rest
5 Each X Step Down Reverse Lunge, Rest
10 Total X Alt Bicycle Press, Rest
10 X Pullover, Rest
90 Second Recovery
Block 3 - 5 Minutes Work & Rest
6 Total X Alt 90 Degree Pop Squat, Rest
6 X High Plank Jack To Decline Pushup, Rest
6 X Straight Arm Sit-Up, Rest
Repeat Until Finisher:
30 Second Of Alt 90 Degree Pop Squat Or
30 Second Of High Plank Jack To Decline Pushup Or
30 Second Of Straight Arm Sit-Up
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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 - 20 Minutes | 20 Minute |
| rower | Rower / Weight Floor - 20 Minutes | 20 Minute |