Today's Orange Theory Workout Intel – Monday 11/18/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Treadmill focuses on push/base/all-out intervals with extended recovery periods. Floor/rower combines explosive upper body and lower body power movements with a finisher component.
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 Minutes
1 Minute Push
30 Second Base
30 Second All Out
30 Second Walking Recovery
30 Second Base
1 Minute Push
45 Second Base
30 Second All Out
45 Second Walking Recovery
45 Second Base
1 Minute Push
1 Minute Base
30 Second All Out
1 Minute Walking Recovery
1 Minute Base
1 Minute Push
75 Second Base
30 Second All Out
75 Second Walking Recovery
75 Second Base
1 Minute Push
90 Second Base
30 Second All Out
90 Second Walking Recovery
90 Second Base
30 Second All Out
🏋️🚣 Rower / Weight Floor - Block 1
Two Rounds Work & Active Recovery:
5 Each X Single Arm Shoulder Press (Explosive), Seated
5 X Sit To Squat Jump
5 Each X Lateral Step Down Toe Tap
400m Push Row (Just Once), Check Time
Two Rounds Work & Active Recovery:
5 Each X Split Stance Single Arm Low Row
10 Total X Speed Skater With Power
10 Total X High Plank Alt Wide Step With Rotation
Bonus: Repeat Exercises Only
75 Second Break Between Blocks
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🏋️🚣 Rower / Weight Floor - Block 2
Buy-In: 400m Push Row (Just Once), Check Time
Repeat Until Finisher - Work & Active Recovery:
5 Each X Single Arm Chest Press (Explosive)
10 Total X Lateral Hop Overs
10 X Hinge And Reach
Finisher:
30 Second Of Sit To Squat Jump Or
30 Second Of Speed Skater With Power Or
30 Second Of Lateral Hop Overs
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 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 14 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 7.75 Minute |