Today's Orange Theory Workout Intel – Friday 9/6/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A 2G ESP workout mixing incline base pace intervals with unilateral strength work and core circuits across treadmill and weight floor blocks.
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 - 11 Minutes
1 Minute Base @ 3%
2 Minute Base
1 Minute Base @ 6%
2 Minute Base
1 Minute Base @ 9%
2 Minute Base
1 Minute Base @ 12%
1 Minute All Out
🏋️ Weight Floor - Block 1 - 7 Minutes
Back To Back Superset Unilateral
8 Each X Goblet Step Down Toe Tap
8 Each X Single Arm Cross Back Lunge, Rest
Repeat Until Time Is Called
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🏋️ Weight Floor - Block 2 - 3 Minutes
Circuit
12 X Mid Band Crunch Hold With In And Out
12 X Mid Band Bridge
Repeat Until Time Is Called And Then Switch To Treadmill
🏃 Treadmill - Block 2 - 11 Minutes
1 Minute Base @ 12%
2 Minute Base
1 Minute Base @ 9%
2 Minute Base
1 Minute Base @ 6%
2 Minute Base
1 Minute Base @ 3%
1 Minute All Out
🏋️ Weight Floor - Block 3 - 7 Minutes
Back To Back Superset Unilateral
8 Each X Half Kneeling Single Arm Shoulder Press
8 Each X High Plank Single Arm Reverse Fly, Rest
Repeat Until Time Is Called
🏋️ Weight Floor - Block 4 - 3 Minutes
Circuit
12 X Mid Band Double Crunch
12 Total X Low Band Low Plank Alt Toe Tap
Repeat Until Finisher: 1 Minute To Try And Finish Three Rounds Of The Exercises
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - Block 1 - 11 Minutes | 11 Minute |
| floor | Weight Floor - Block 1 - 7 Minutes | 7 Minute |
| floor | Weight Floor - Block 2 - 3 Minutes | 3 Minute |
| tread | Treadmill - Block 2 - 11 Minutes | 11 Minute |
| floor | Weight Floor - Block 3 - 7 Minutes | 7 Minute |
| floor | Weight Floor - Block 4 - 3 Minutes | 3 Minute |