Today's Orange Theory Workout Intel – Wednesday 4/30/25 3G
Type
Format
3G
Difficulty
Challenging●●●●●
Est. Splats
20-30
14-minute blocks across tread, rower, and floor with progressive incline intervals, steady-state rowing, and strength work with a finisher.
Here's the full breakdown for today's template, covering 3G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - 14 Minutes
4 Minute Run For Distance Starting At 1%, Increase Incline By 1% Every 0.1 Miles, Last 30 Second Increase Pace
1 Minute Walking Recovery
4 Minute Run For Distance Starting At The Incline Where You Left Off, Increase Incline By 1% Every 0.1 Miles (Last 30 Second Increase Pace)
1 Minute Walking Recovery
4 Minute Run For Distance Starting At The Incline Where You Left Off, Increase Incline By 1% Every 0.1 Miles, Last 30 Seconds Increase Pace
🚣 Rower Block - 14 Minutes
Set Monitor To 14 Minute Count Down
Row For Distance, Last 30 Seconds Is An All Out Row
Check Distance And Then Collapse (Member's Choice)
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🏋️ Floor Block - 14 Minutes
Goal: Unbroken Reps
Work & Rest, Repeat Until Finisher
20 - 30 X Squat To Calf Raise, Rest
20 - 30 X Shoulder Press, Rest
20 - 30 Total X Alt Reverse Lunge
20 - 30 X Bicep Curl, Rest
High Plank Until Ready For Next Round
Finisher: Increase Intensity On An Exercise Of Your Choice For 30 Seconds
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.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 14 Minutes | 14 Minute |
| rower | Rower Block - 14 Minutes | 14 Minute |
| floor | Floor Block - 14 Minutes | 14 Minute |