Today's Orange Theory Workout Intel – Thursday 10/24/24 2G Hell Week #1 "The High Jump"
Type
ESP
Format
2G
Difficulty
Brutal●●●●●
Est. Splats
35-45
Hell Week #1 features alternating treadmill and floor/rower blocks with progressive surges, squat jumps, and a challenging circuit with increasing lateral hop overs.
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 - 5 Minutes
50 Second Run For Distance
10 Second Surge
40 Second Run For Distance
20 Second Surge
30 Second Run For Distance
30 Second Surge
20 Second Run For Distance
40 Second Surge
10 Second Run For Distance
50 Second Surge
🏃 Treadmill - Block 2 - 2 Minutes
30 Second Of Squat Jumps
15 Second Recovery
30 Second Of Squat Jumps
15 Second Recovery
30 Second Of Squat Jumps
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🏃 Treadmill - Block 3 - 5 Minutes
Goal - Maintain Your Paces From Block 1
50 Second Run For Distance
10 Second Surge
40 Second Run For Distance
20 Second Surge
30 Second Run For Distance
30 Second Surge
20 Second Run For Distance
40 Second Surge
10 Second Run For Distance
50 Second Surge
🏃 Treadmill - Block 4 - 2 Minutes
30 Second Of Squat Jumps
15 Second Recovery
30 Second Of Squat Jumps
15 Second Recovery
30 Second Of Squat Jumps
🏃 Treadmill - Block 5 - 5.5 Minutes
Goal - Maintain Your Previous Paces
50 Second Run For Distance
10 Second Surge
40 Second Run For Distance
20 Second Surge
30 Second Run For Distance
30 Second Surge
20 Second Run For Distance
40 Second Surge
10 Second Run For Distance
50 Second Surge
30 Second All Out
🏋️ Weight Floor Block 1 - 5 Minutes Circuit
10 Total X Bicycle Press
5 Each X Split Stance Single Arm Low Row
10 Total X Goblet Alt Step Down Squat
10 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
10 / 20 / 30 / 40 / 50 Total X Lateral Hop Over
Repeat Until Time Is Called, Increasing The Lateral Hop Over Reps, Remember Which Exercise You Got Up To
🚣 Rower Block 1 - 2 Minutes
30 Second All Out Row
15 Second Recovery
30 Second All Out Row
15 Second Recovery
30 Second All Out Row
🏋️ Weight Floor Block 2 - 5 Minutes Circuit
Begin At Last Exercise Completed, Continue Increasing The Lateral Hop Over Reps
10 Total X Bicycle Press
5 Each X Split Stance Single Arm Low Row
10 Total X Goblet Alt Step Down Squat
10 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
10 / 20 / 30 / 40 / 50 Total X Lateral Hop Over
Repeat Until Time Is Called, Increasing The Hop Over Reps, Remember Which Exercise You Got Up To
🚣 Rower Block 2 - 2 Minutes
30 Second All Out Row
15 Second Recovery
30 Second All Out Row
15 Second Recovery
30 Second All Out Row
🏋️ Weight Floor Block 3 - 5.5 Minutes Circuit
Begin At Last Exercise Completed, Continue Increasing The Lateral Hop Over Reps
10 Total X Bicycle Press
5 Each X Split Stance Single Arm Low Row
10 Total X Goblet Alt Step Down Squat
10 Total X Alt Step Down Reverse Lunge To Single Leg Knee Drive
10 / 20 / 30 / 40 / 50 Total X Lateral Hop Over
Repeat Until Finisher, Increasing The Lateral Hop Over Reps
Finisher: Coach's Choice:
30 Second Of Squat Jumps Or
30 Second Of Lateral Hop Overs
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 - 5 Minutes | 5 Minute |
| tread | Treadmill - Block 2 - 2 Minutes | 2 Minute |
| tread | Treadmill - Block 3 - 5 Minutes | 5 Minute |
| tread | Treadmill - Block 4 - 2 Minutes | 2 Minute |
| tread | Treadmill - Block 5 - 5.5 Minutes | 5.5 Minute |
| floor | Weight Floor Block 1 - 5 Minutes Circuit | 5 Minute |
| rower | Rower Block 1 - 2 Minutes | 2 Minute |
| floor | Weight Floor Block 2 - 5 Minutes Circuit | 5 Minute |
| rower | Rower Block 2 - 2 Minutes | 2 Minute |
| floor | Weight Floor Block 3 - 5.5 Minutes Circuit | 5.5 Minute |