Today's Orange Theory Workout Intel – Saturday 10/12/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
20-32
A 3-block ESP workout with descending intervals on the treadmill (push/base/all-out cycles) paired with heavy strength work on the floor featuring compound movements and rowing buy-outs.
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
1 Minute Push
90 Second Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
🏃 Treadmill - Block 2
1 Minute Push
75 Second Base
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
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🏃 Treadmill - Block 3
1 Minute Push
1 Minute Base
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
🏋️ Weight Floor - Block 1
Work & Rest:
6 - 10 Each X Front Loaded Single Arm Split Squat (Slow), Rest
6 - 10 X Reverse Grip Low Row (Slow), Rest
Repeat Until Time Called For Buy-Out: 1 Minute All Out Row (200 - 300m+)
🏋️ Weight Floor - Block 2
Work & Rest:
6 - 10 X Single Dumbbell Good Morning (Slow), Rest
6 - 10 X Hollow Hold Close Grip Chest Press (Slow), Rest
Repeat Until Time Called For Buy-Out: 45 Second All Out Row (150 - 250m+)
🏋️ Weight Floor - Block 3
Work & Rest:
6 - 10 X Bridge Hold With Pullover (Slow), Rest
6 - 10 X Arnold Press (Slow), Rest
Repeat Until Time Called For Finisher: 30 Second All Out Row (100 - 200m+)
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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 | 7.5 Minute |
| tread | Treadmill - Block 2 | 6.5 Minute |
| tread | Treadmill - Block 3 | 5.5 Minute |
| floor | Weight Floor - Block 1 | 7.5 Minute |
| floor | Weight Floor - Block 2 | 6.5 Minute |
| floor | Weight Floor - Block 3 | 5.5 Minute |