Today's Orange Theory Workout Intel – Sunday 10/20/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 10/8/24 2G featuring incline variations on the treadmill with all-outs, and a strength-focused floor block with rowing finishers.
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 - 21 Minutes
Block 1 - 7 Minutes
1 Minute Base @ 6%
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
1 Minute Base @ 2%
1 Minute Base @ 1%
1 Minute All Out @ 1%
Block 2 - 7 Minutes
1 Minute Base @ 1%
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Base @ 6%
1 Minute All Out @ 1%
Block 3 - 7 Minutes
Member's Choice:
1 Minute Base @ 6%
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
1 Minute Base @ 2%
1 Minute Base @ 1%
1 Minute All Out @ 1%
Or
1 Minute Base @ 1%
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Base @ 6%
1 Minute All Out @ 1%
🏋️🚣 Rower / Weight Floor - 23 Minutes
Two Rounds Back To Back:
12 Each X Split Stance High Row
12 X Bosu Tall Kneeling Bicep Curl, Rest
1 Minute All Out Row (200 - 300m+)
Two Rounds Back To Back:
12 Each X Goblet Split Squat (Rear Foot On Bosu)
12 X Sumo Deadlift, Rest
1 Minute All Out Row (200 - 300m+)
Two Rounds Back To Back:
12 Each X Half Kneeling Single Arm Shoulder Press To Stand
12 Total X Bosu High Plank Alt Leg Lift, Rest
Bonus: Repeat All Exercises Only Until Finisher
Finisher: 1 Minute All Out Row
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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 - 21 Minutes | 21 Minute |
| floor/rower | Rower / Weight Floor - 23 Minutes | 23 Minute |