Today's Orange Theory Workout Intel – Saturday 9/7/24 2G
Type
ESP
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
22-32
A mixed 2G workout combining treadmill intervals with strength circuits on the floor and rowing. Features running for distance challenges followed by all-out sprints, paired with TRX and dumbbell exercises.
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
6 Minute Run For Distance, Check Distance
🏃 Treadmill - Block 2
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
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🏃 Treadmill - Block 3
6 Minute Tread For Distance, Check Distance, Try To Beat Your Distance From Block 1
🏃 Treadmill - Block 4
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
🏋️ Weight Floor - Block 1
Circuit
12 X Front Squat
12 Total X Alt Bicycle Press
🏋️ Weight Floor - Block 2
Back To Back
30 Second Of Trx Reverse Lunge To Single Leg Jump (R)
30 Second Of Trx High Row
30 Second Of Trx Reverse Lunge To Single Leg Jump (L)
30 Second Of Trx High Row
30 Second Of Trx Reverse Lunge To Single Leg Jump (R)
30 Second Of Trx High Row
30 Second Of Trx Reverse Lunge To Single Leg Jump (L)
🏋️ Weight Floor - Block 3
Circuit
12 Total X Alt Forward Lunge
12 X Bicep Curl To Lateral Raise
🚣 Rower
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
30 Second Recovery
30 Second All Out Row
How Was This Workout?
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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 - Block 1 | 6 Minute |
| tread | Treadmill - Block 2 | 3.5 Minute |
| tread | Treadmill - Block 3 | 6 Minute |
| tread | Treadmill - Block 4 | 3.5 Minute |
| floor | Weight Floor - Block 1 | 6 Minute |
| floor | Weight Floor - Block 2 | 3.5 Minute |
| floor | Weight Floor - Block 3 | 6 Minute |
| rower | Rower | 3.5 Minute |