Today's Orange Theory Workout Intel – Sunday 9/8/24 2G
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 3/1/24 2G featuring push/base intervals on treadmill, member's choice rower/floor circuit with strength options, and core finisher.
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
2 Minute Push
90 Second Base
90 Second Push
90 Second Base
1 Minute Push
90 Second Base
30 Second Push
90 Second Base
30 Second Push
90 Second Base
1 Minute Push
90 Second Base
90 Second Push
90 Second Base
2 Minute Push
45 Second Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
💪 Rower / Weight Floor - 20.5 Minutes Circuit
Member's Choice - Lift More Or Row More
Lift More
4 Rounds:
12 X Reverse Grip Low Row
12 X Power Push Up
12 Total X Goblet Alt Lateral Lunge
12 X Hip Hinge Swing
12 X Trx Squat To Y-Raise
12 X High Pull With Power
500 / 400 / 300 / 200 Push Row
Row More
4 Rounds:
12 / 10 / 8 / 6 X Reverse Grip Low Row
12 / 10 / 8 / 6 X Power Push Up
12 / 10 / 8 / 6 Total X Goblet Alt Lateral Lunge
12 / 10 / 8 / 6 X Hip Hinge Swing
12 / 10 / 8 / 6 X Trx Squat To Y-Raise
12 / 10 / 8 / 6 X High Pull With Power
500 Push Row
Bonus: Repeat Exercises Only @ 8 Reps
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🏋️ Floor Block - 2.5 Minutes
3 Rounds:
8 X High Plank To Low Plank
16 Total X Bicycle Crunch
Bonus: Low Plank Hold When Done Until Finisher
Finisher: 45 Second To Finish Round 3 And Then Low Plank Hold Until Time Called
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 | 23 Minute |
| rower/floor | Rower / Weight Floor - 20.5 Minutes Circuit | 20.5 Minute |
| floor | Floor Block - 2.5 Minutes | 2.5 Minute |