Today's Orange Theory Workout Intel – Tuesday 11/5/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A mixed ESP workout with alternating treadmill push/base/all-out intervals and floor work featuring goblet squats, TRX lunges, rows, and tricep extensions across four blocks.
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
45 Second Push
45 Second Base
45 Second Push
45 Second Base
45 Second Push
45 Second All Out
🏋️🚣 Rower / Weight Floor - Block 1
Back To Back Load & Xplode
5 Each X Goblet Step Out Squat
5 Each X Trx Reverse Lunge To Single Leg Jump, Rest
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🏃 Treadmill - Block 2
45 Second All Out
30 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
🏋️🚣 Rower / Weight Floor - Block 2
Work & Active Recovery
100m All Out Row (0:15 - 0:30), Check Time
12 X Bicep Curl
Repeat Until Time Called, Transition To Treadmill
🏃 Treadmill - Block 3
45 Second Push
45 Second Base
45 Second Push
45 Second Base
45 Second Push
45 Second All Out
🏋️🚣 Rower / Weight Floor - Block 3
Back To Back Load & Xplode
5 Each X Reverse Lunge
10 Total X Lateral Bound To Single Leg Hop, Rest
🏃 Treadmill - Block 4
45 Second All Out
30 Second Walking Recovery
45 Second All Out
45 Second Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
Transition To Floor
🏋️🚣 Rower / Weight Floor - Block 4
Work & Active Recovery
100m All Out Row (0:15 - 0:30), Check Time
12 X Two Dumbbell Overhead Tricep Extension
Repeat Until Finisher: 45 Second 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 - Block 1 | 4.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 4.5 Minute |
| tread | Treadmill - Block 2 | 5.25 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 5.25 Minute |
| tread | Treadmill - Block 3 | 4.5 Minute |
| floor/rower | Rower / Weight Floor - Block 3 | 4.5 Minute |
| tread | Treadmill - Block 4 | 5.25 Minute |
| floor/rower | Rower / Weight Floor - Block 4 | 5.25 Minute |