Today's Orange Theory Workout Intel – Wednesday 11/6/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A mixed ESP workout featuring three treadmill blocks with incline work and all-outs, paired with a rower/floor block combining strength exercises, rowing, and a core finisher.
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 - 20.25 Minutes
Tread Block 1 - 6.75 Minutes
1 Minute Base @ 5% (Power Walkers 7%+)
1 Minute Base @ 1%
1 Minute Base @ 6% (Power Walkers 8%+)
1 Minute Base @ 1%
1 Minute Base @ 7% (Power Walkers 9%+)
1 Minute Base @ 1%
45 Second All Out (Power Walkers 10%+)
75 Second Walking Recovery
Tread Block 2 - 6.75 Minutes
1 Minute Base @ 4% (Power Walkers 6%+)
1 Minute Base @ 1%
1 Minute Base @ 5% (Power Walkers 7%+)
1 Minute Base @ 1%
1 Minute Base @ 6% (Power Walkers 8%+)
1 Minute Base @ 1%
45 Second All Out (Power Walkers 10%+)
75 Second Walking Recovery
Tread Block 3 - 6.75 Minutes
1 Minute Base @ 3% (Power Walkers 5%+)
1 Minute Base @ 1%
1 Minute Base @ 4% (Power Walkers 6%+)
1 Minute Base @ 1%
1 Minute Base @ 5% (Power Walkers 7%+)
1 Minute Base @ 1%
45 Second All Out (Power Walkers 10%+)
🏋️🚣 Rower / Weight Floor - 22.5 Minutes
Block 1 – 18.5 Minutes Work & Rest
12 – 16 Total X Alt Full Step Up, Rest
12 – 16 Total X Alt Step Back Low Row, Rest
12 – 16 X Bridge, Rest
12 – 16 Total X Seated Reciprocating Shoulder Press, Rest
500m Push Row, Rest
30 Second To Grab Mini Band And Set Up For Your Core Blast
Block 2 - 3.75 Minutes Work & Rest
45 Second X Low Band Bear Step
15 Second Recovery
45 Second X Low Band With Dumbbell Crunch Hold With Scissors
15 Second Recovery
45 Second X Low Band Bear Step
15 Second Recovery
Finisher: 45 Second X Low Band With Dumbbell Crunch Hold With Scissors
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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 - 20.25 Minutes | 20.25 Minute |
| floor/rower | Rower / Weight Floor - 22.5 Minutes | 22.5 Minute |