Today's Orange Theory Workout Intel – Wednesday 9/18/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Repeat of 9/1/24 featuring a 14.5-minute treadmill block with escalating push/base intervals and high-intensity all-outs, paired with a rower/weight floor block combining lower body, upper body, and core work.
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 - 14.5 Minutes
Block 1 - 4 Minutes
2 Minute Push
90 Second Base
30 Second All Out
Block 2 - 4 Minutes
90 Second Push
2 Minute Base
30 Second All Out
Block 3 - 4 Minutes
1 Minute Push
2.5 Minute Base
30 Second All Out
Block 4 - 7 Minutes
30 Second Base
30 Second All Out
30 Second Walking Recovery
30 Second Base
30 Second All Out
1 Minute Walking Recovery
30 Second Base
30 Second All Out
90 Second Walking Recovery
30 Second Base
30 Second All Out
🏋️🚣 Rower / Weight Floor
Block 1 - 4 Minutes
8 Total X Goblet Alt Step Out Squat
4 - 8 Total X Alt 90 Degree Pop Squat
20 Second Torso Rotation
Block 2 - 4 Minutes
8 X Overhead Tricep Extension
4 - 8 X Push Up (Explosive)
20 Second Of Alt Thread The Needle
Block 3 - 4 Minutes
8 Total X High Plank Alt Foot Tap
4 - 8 X Plank Pop
20 Second Of Superheroes
Block 4 - 7 Minutes
4 - 8 X Clean To Front Squat
300m Row (24 Strokes / Minute)
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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 - 14.5 Minutes | 14.5 Minute |
| floor/rower | Rower / Weight Floor | 29.5 Minute |