Today's Orange Theory Workout Intel – Saturday 10/5/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
High-intensity 2G workout with alternating tread/row blocks and a comprehensive floor circuit featuring strength, power, and core work throughout seven blocks.
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.
🏃 Tread Block 1 - 3.5 Minutes
3 Minute Push
30 Second All Out
🚣 Rower Block 1 - 1.5 Minutes
30 Second Push
30 Second Push To All Out
30 Second All Out
Check Distance
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🏃 Tread Block 2 - 3.5 Minutes
3 Minute Push
30 Second All Out
🚣 Row Block 2 - 1.5 Minutes
30 Second Push
30 Second Push To All Out
30 Second All Out
Match Or Beat Your Distance From Block 1
🏃 Tread Block 3 - 3.5 Minutes
3 Minute Push
30 Second All Out
🚣 Row Block 3 - 1.5 Minutes
30 Second Push
30 Second Push To All Out
30 Second All Out
Match Or Beat Your Best Distance From Blocks 1 Or 2
🏃 Tread Block 4 - 3.5 Minutes
3 Minute Push
30 Second All Out
🏋️ Weight Floor Block 1 - 3.5 Minutes Circuit
6 / 8 / 10 / 12 Each X Split Stance Single Arm High Row, Rest
Repeat Until Time Is Called, Increasing Reps By 2
🏋️ Weight Floor Block 2 - 1.5 Minutes Back To Back
1 Round Of:
16 Total X Crunch Hold With Scissors
16 X Reverse Crunch, Rest
Bonus: Low Plank Alt Knee Tap, Rest As Needed Until Time Is Called
🏋️ Weight Floor Block 3 - 3.5 Minutes Circuit
6 / 8 / 10 / 12 Each X Split Squat, Rest
Repeat Until Time Is Called, Increasing Reps By 2
🏋️ Weight Floor Block 4 - 1.5 Minutes Back To Back
1 Round Of:
12 Total X Crunch Hold With Scissors
12 X Reverse Crunch, Rest
12 Total X Sprinter Situp
Bonus: Low Plank Alt Knee Tap, Rest As Needed Until Time Is Called
🏋️ Weight Floor Block 5 - 3.5 Minutes Circuit
6 / 8 / 10 / 12 X Trx Chest Press
6 / 8 / 10 / 12 X Trx Tricep Extension, Rest
Repeat Until Time Is Called, Increasing Reps By 2
🏋️ Weight Floor Block 6 - 1.5 Minutes Back To Back
1 Round Of:
8 Total X Crunch Hold With Scissors
8 X Reverse Crunch, Rest
8 Total X Sprinter Situp
8 Total X Crab Alt Toe Tap
Bonus: Low Plank Alt Knee Tap, Rest As Needed Until Time Is Called
🏋️ Weight Floor Block 7 - 3.5 Minutes Circuit
6 / 8 / 10 / 12 X Hammer Curl
6 / 8 / 10 / 12 X Neutral Grip Shoulder Press, Rest
Repeat Until Finisher, Increasing Reps By 2
Finisher: 30 Second Of Increased Intensity
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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 | Tread Block 1 - 3.5 Minutes | 3.5 Minute |
| rower | Rower Block 1 - 1.5 Minutes | 1.5 Minute |
| tread | Tread Block 2 - 3.5 Minutes | 3.5 Minute |
| rower | Row Block 2 - 1.5 Minutes | 1.5 Minute |
| tread | Tread Block 3 - 3.5 Minutes | 3.5 Minute |
| rower | Row Block 3 - 1.5 Minutes | 1.5 Minute |
| tread | Tread Block 4 - 3.5 Minutes | 3.5 Minute |
| floor | Weight Floor Block 1 - 3.5 Minutes Circuit | 3.5 Minute |
| floor | Weight Floor Block 2 - 1.5 Minutes Back To Back | 1.5 Minute |
| floor | Weight Floor Block 3 - 3.5 Minutes Circuit | 3.5 Minute |
| floor | Weight Floor Block 4 - 1.5 Minutes Back To Back | 1.5 Minute |
| floor | Weight Floor Block 5 - 3.5 Minutes Circuit | 3.5 Minute |
| floor | Weight Floor Block 6 - 1.5 Minutes Back To Back | 1.5 Minute |
| floor | Weight Floor Block 7 - 3.5 Minutes Circuit | 3.5 Minute |