Today's Orange Theory Workout Intel – Sunday 9/3/23 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
5-block treadmill challenge with progressive inclines and distances, paired with strength and power floor work including lunges, burpees, and 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 - 23 Minutes
Block 1
2.5 minute tread for distance
Check distance
Block 2
3 minute tread for distance @ 2%
Match or beat your distance from block 1
Block 3
3.5 minute tread for distance @ 3%
Match or beat your previous best distance
Block 4
4 minute tread for distance @ 4%
Match or beat your previous best distance
Block 5
4.5 minute tread for distance, last 30 Second is All Out @ 5%
Match or beat your previous best distance
🏋️🚣 Rower / Weight Floor - 22 Minutes
Block 1 - 12 minutes
2 rounds:
Back to back - load and xplode:
6 x step down reverse lunge (L)
6 x reverse lunge to single leg hop (L), Rest
6 x step down reverse lunge (R)
6 x reverse lunge to single leg hop (R), Rest
6 each x high plank abduction
500m Push Row (once only)
If finished then Repeat exercises until time called
Block 2 - 10 minutes
2 rounds:
Back to back - load and xplode:
6 x chest press
6 x full burpee to plank jack
12 x bridge
500m Push Row (once only)
If finished then Repeat exercises until finisher: 30 Second of full burpee to plank jack
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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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - 22 Minutes | 22 Minute |