Today's Orange Theory Workout Intel – Friday 10/6/23 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
4-block workout mixing strength on the floor with run/row intervals. Strength blocks feature compound movements paired with high plank crossovers, while run/row blocks progress through decreasing incline percentages.
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.
🏋️ Weight Floor - Block 1
8x goblet sumo squat
High plank crossover knee drive
🏋️ Weight Floor - Block 2
8x reverse grip low Row
High plank crossover knee drive
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🏋️ Weight Floor - Block 3
5x single leg reverse lunge (5 on each side, 10 total)
High plank crossover knee drive
🏋️ Weight Floor - Block 4
10x shoulder press
High plank crossover knee drive
Finish this block with 30s increased intensity of whichever exercise you are on.
🏃🚣 Treadmill / Rower - Block 1
350m Push Row
Run for distance @ 2.5%
🏃🚣 Treadmill / Rower - Block 2
350m Push Row
Run for distance @ 2%
🏃🚣 Treadmill / Rower - Block 3
350m Push Row
Run for distance @ 1.5%
🏃🚣 Treadmill / Rower - Block 4
350m Push Row
Run for distance @ 1%
Finish this block with a 30s all out
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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 |
|---|---|---|
| floor | Weight Floor - Block 1 | 5 Minute |
| floor | Weight Floor - Block 2 | 5 Minute |
| floor | Weight Floor - Block 3 | 5 Minute |
| floor | Weight Floor - Block 4 | 5 Minute |
| run/row | Treadmill / Rower - Block 1 | 5 Minute |
| run/row | Treadmill / Rower - Block 2 | 5 Minute |
| run/row | Treadmill / Rower - Block 3 | 5 Minute |
| run/row | Treadmill / Rower - Block 4 | 5 Minute |