Today's Orange Theory Workout Intel – Tuesday 9/3/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed ESP workout combining push/all-out intervals on the treadmill with lower body and upper body strength work on the floor and rower.
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
Block 1
90 Second Push
45 Second Base
90 Second Push
45 Second Base
90 Second Push
45 Second All Out
Block 2
90 Second Base 5%
45 Second Base
90 Second Base 4%
45 Second Base
90 Second Base 3%
45 Second All Out
Block 3
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
75 Second Walking Recovery
45 Second All Out
90 Second Walking Recovery
45 Second All Out
🏋️🚣 Rower / Weight Floor
Block 1
12-16 Reps Neutral Grip Front Squat
300m Push Row
Repeat
Block 2
8-12 Split stance single arm high rows
8-12 Single arm neutral grip step down
Repeat
Block 3
4-8 Cleans
4-8 Shoulder Press
8 Dead Bugs
Repeat
Finisher: 45 Second Clean To Press
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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 |
| floor/rower | Rower / Weight Floor | ~23 minutes |