Today's Orange Theory Workout Intel – Tuesday 10/1/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A dynamic 2G workout combining push intervals on the tread, a descending rep circuit on the floor, and a partner-based run/row block with medicine ball and bodyweight exercises.
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 (10 Minutes)
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
1 Minute All Out
🏋️ Weight Floor - Block 1 (10 Minutes Circuit)
Four Rounds:
12 / 10 / 8 / 6 X Trx Squat To High Row
12 / 10 / 8 / 6 X Kneeling Bicep Curl
12 / 10 / 8 / 6 Total X Low Plank Alt Wide Knee Drive
12 / 10 / 8 / 6 X Back Extension To Lat Pulldown
Bonus: Repeat All Exercises At 6 Reps
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🏃🚣 Run / Row Block - 23 Minutes
Do Not Reset Row Monitor
Goal Distances For The Rower:
Green: 3000m
Orange: 4000m
Red: 5000m+
Exercises:
12 X Medicine Ball Squat To Press
12 Total X Medicine Ball Lateral Lunge
12 X Double Crunch
Tread Distance 1: 0.2 Miles
Tread Distance 2: 0.15 Miles
Tread Distance 3: 0.1 Miles
For The Run / Row:
Partner A Rows While Partner B Does Exercises And Tread 1
Partner B Swaps With Partner A Who Does Exercises And Tread 1 While Partner B Rows
Partner A Swaps With Partner B Who Does Exercises And Tread 2 While Partner A Rows
Partner B Swaps With Partner A Who Does Exercises And Tread 2 While Partner B Rows
Repeat Until Time:
Partner A Swaps With Partner B Who Does Exercises And Tread 3 While Partner A Rows
Partner B Swaps With Partner A Who Does Exercises And Tread 3 While Partner B Rows
Finisher: 30 Second All Out Row For The Partner Left On Rower, Other Partner Is Doing A Squat Hold While Cheering On Their Partner
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 (10 Minutes) | 10 Minute |
| floor | Weight Floor - Block 1 (10 Minutes Circuit) | 10 Minute |
| run/row | Run / Row Block - 23 Minutes | 23 Minute |