Today's Orange Theory Workout Intel – Sunday 11/24/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
A high-intensity ESP workout featuring descending intervals on the treadmill with distance challenges, combined with rowing buy-ins and explosive lower/upper body movements on the floor.
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 - 22 Minutes
Block 1 - 18 Minutes
Part 1:
Reset Monitor
6 Minute Tread For Distance
Check Distance
90 Second Base
Part 2:
Reset Monitor
3 Minute Tread For Distance
Check Distance - Match Or Beat Half Your Distance From Part 1
90 Second Base
Part 3:
Reset Monitor
90 Second Tread For Distance
Check Distance - Match Or Beat Half Your Distance From Part 2
90 Second Base
Part 4:
Reset Monitor
45 Second Tread For Distance
Check Distance - Match Or Beat Half Your Distance From Part 3
90 Second Base
45 Second All Out
90 Second Walking Recovery
Block 2 - 4 Minutes
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
45 Second Walking Recovery
30 Second All Out
🏋️🚣 Rower / Weight Floor - 20.5 Minutes
Block 1 - 10.5 Minutes
Buy-In: 600m Push Row, Check Time
Repeat Until Time Is Called - Back To Back Superset:
8 Total X Alt Reverse Lunge To Single Leg Knee Drive
8 X Sumo Goblet Squat (Explosive), Rest
90 Second Recovery
Block 2 - 6 Minutes
Buy-In: 300m Push Row, Check Time
Repeat Until Time Is Called - Back To Back Superset:
8 X Neutral Grip Push Press
8 Total X Alternating Low Row (Explosive), Rest
90 Second Recovery
Block 3 - 4 Minutes Work & Rest
1 Minute Of Burpee To High Plank Jack, Count Reps
1 Minute Rest
45 Second Of Burpee To High Plank Jack, Count Reps
45 Second Rest
Finisher: 30 Second Of Burpee To High Plank Jack, Count Reps
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 22 Minutes | 22 Minute |
| floor/rower | Rower / Weight Floor - 20.5 Minutes | 20.5 Minute |