Today's Orange Theory Workout Intel – Sunday 9/15/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A dynamic 2G workout with progressive treadmill blocks focused on distance challenges and a strength-based floor/rower block mixing tempo couplets with steady-state rowing.
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
Reset Treadmill Monitor
30 Second Push
1 Minute Base
1 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
30 Second All Out, Check Distance
Block 2 - 7 Minutes
Goal: Beat Your Distance From Block 1
Reset Treadmill Monitor
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
30 Second Push
1 Minute Base
30 Second All Out, Check Distance
Block 3 - 7 Minutes
Goal: Beat Your Best Distance From Previous Two Blocks
Reset Treadmill Monitor
6.5 Minute Tread For Distance
30 Second All Out, Check Distance
🏋️🚣 Rower / Weight Floor - 22.25 Minutes
Block 1 - 15.25 Minutes
Back To Back Tempo Couplet:
5 X Goblet Split Squat (L) - Rear Foot Elevated
5 X Goblet Split Squat (Slow) (L) - Rear Foot Elevated
5 X Goblet Split Squat (R) - Rear Foot Elevated
5 X Goblet Split Squat (Slow) (R) - Rear Foot Elevated, Rest
Back To Back Tempo Couplet:
5 X Chest Fly
5 X Chest Fly (Slow), Rest
10 X Straight Leg Raise
400m Push Row
Repeat Until Time Is Called
Block 2 - 7 Minutes
Back To Back Tempo Couplet:
5 X Bridge
5 X Bridge, Rest
10 Total X Low Plank Alt Toe Tap
Back To Back Tempo Couplet:
5 X Reverse Fly
5 X Reverse Fly (Slow), Rest
Repeat Until Finisher:
30 Second Of Straight Leg Raise Or
30 Second Of Low Plank Alt Toe Tap
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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 - 22.25 Minutes | 22.25 Minute |