Today's Orange Theory Workout Intel – Wednesday 9/11/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A 2G workout combining incline-based treadmill work with heavy strength and rowing. Multiple blocks of shoulder presses, bicep curls, and goblet movements paired with all-out rows.
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 - 21.25 Minutes
Block 1 - 7 Minutes
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Base @ 6%
1 Minute Walking Recovery (1% Or 6%)
1 Minute Base @ 6%
1 Minute Base @ 5%
1 Minute Base @ 4%
Block 2 - 7 Minutes
1 Minute Base @ 3%
1 Minute Base @ 4%
1 Minute Base @ 5%
1 Minute Walking Recovery (1% Or 5%)
1 Minute Base @ 5%
1 Minute Base @ 4%
1 Minute Base @ 3%
Block 3 - 7.25 Minutes
1 Minute Base @ 2%
1 Minute Base @ 3%
1 Minute Base @ 4%
75 Second Walking Recovery (1% Or 4%)
1 Minute Base @ 4%
1 Minute Base @ 3%
30 Second Base @ 2%
30 Second All Out @ 2%
🏋️🚣 Rower / Weight Floor - 22.5 Minutes
Block 1 - 19.5 Minutes
Two Rounds:
Back To Back Drop Set:
6 - 10 X Seated Shoulder Press (Heavy)
Seated Shoulder Press (Light) Amrepsap, Rest
10 Total X Goblet Alt Lateral Shift
200m All Out Row (0:30 - 1:00) - Once Only
Two Rounds:
Back To Back Drop Set:
6 - 10 X Seated Bicep Curl (Heavy)
Seated Bicep Curl (Light) Amrepsap, Rest
10 Total X Goblet Alt Reverse Lunge
200m All Out Row (0:30 - 1:00) - Once Only
Bonus: Repeat Drop Sets Only Until Time Is Called
Block 2 - 3 Minutes Back To Back
8 Total X High Plank Pull Through
8 Total X Sprinter Sit-Up
Finisher: Increase Intensity For The Last 30 Second Until Completed 2+ Rounds
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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 - 21.25 Minutes | 21.25 Minute |
| floor/rower | Rower / Weight Floor - 22.5 Minutes | 22.5 Minute |