Today's Orange Theory Workout Intel – Thursday 4/11/24 3G
Type
ESP
Format
3G
Difficulty
Hard●●●●●
Est. Splats
20-32
3G workout featuring treadmill incline blocks with decreasing percentages, rower intervals with knee raises and single leg rows, and weight floor exercises including shoulder press, tap squats, and sit-up to stands.
Here's the full breakdown for today's esp template, covering 3G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill
Block 1
1 Minute Push
45 Second Base
1 Minute Base At 6%
45 Second Base
30s All Out At 6%
Block 2
1 Minute Push
45 Second Base
1 Minute Base At 5%
45 Second Base
30s All Out At 5%
Block 3
1 Minute Push
45 Second Base
1 Minute Base At 4%
45 Second Base
30s All Out At 4%
🚣 Rower - 14:30 Minutes
400m Push Row
12x Alternating Knee Raise With Torso Rotation
400m Push Row
6 Each X Single Leg Low Row
300m Push Row
12x Alternating Knee Raise With Torso Rotation
300m Push Row
6 Each X Single Leg Low Row
200m Push Row
12x Alternating Knee Raise With Torso Rotation
200m Push Row
6 Each X Single Leg Low Row
Finisher: 30 Second All Out
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🏋️ Weight Floor
Block 1
Buy-In: 8 Sit-Up To Stand On Incline Bench
6-10 Shoulder Press, Rest 10 Second
Shoulder Press
Block 2
Buy-In: 8 Sit-Up To Stand On Incline Bench
6-10 Tap Squats, Rest 10 Second
Tap Squats
Block 3
6-10 Sit-Up To Stand To Shoulder Press, Rest 10 Second
Sit Up To Stand To Shoulder Press
Finisher: 30 Second Sit Up To Stand To Shoulder 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 |
| rower | Rower - 14:30 Minutes | 14:30 Minute |
| floor | Weight Floor | 14:30 Minute |