Today's Orange Theory Workout Intel – Saturday 12/13/25
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
28-38
Three-block incline push with power finishers, explosive floor work, and a 4-minute row. This is a challenging ESP workout combining endurance inclines with strength and power movements.
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 - Block 1 (8 Minutes)
Goal: Start At Either 2% Or 5% And Increase By 1%. Lower Speed As Needed As The Incline Increases.
2 Minute Base @ 2% Or 5%
1 Minute Base
90 Second Base @ 3% Or ** 6%
1 Minute Base
1 Minute Base @ 4% **Or 7%
1 Minute Base
30 Second Base @ 5% **Or 8%
90 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2 (4 Minutes)
Goal: Choose A Speed To Maintain
4 Minute Tread @ 4% Or
4 Minute Pw @ 8%
Collapse (Member's Choice)
90 Second Walking Recovery, Get To Base When Ready
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🏃 Treadmill - Block 3 (8.5 Minutes)
Goal: Start At Highest Incline From Block 1 And Decrease By 1%. Maintain Or Increase Speed As The Incline Decreases.
30 Second Base @ 5% Or 8%
1 Minute Base
1 Minute Base @ 4% **Or 7%
1 Minute Base
90 Second Base @ 3% Or ** 6%
1 Minute Base
2 Minute Base @ 2% **Or 5%
Finisher: 30 Second Ao (Pw @ 10%+)
Collapse (Member's Choice)
90 Second To Transition To The Floor
🏋️ Weight Floor - Block 1 (8 Minutes)
6 - 10 Each X Goblet Step-Down Toe Tap, Rest
6 - 10 Total X Lateral Hop Over
6 - 10 X Chest Fly, Rest
6 - 10 Total X Push-Up (Explosive) To Alt High Side Plank, Rest
Repeat Until Time Is Called
90 Second Recovery
🚣 Rower - 4 Minutes
Goal: Choose Your Own Intensity & Accumulate Between 800-1200m+
4 Minute Row For Distance, Check Distance
Collapse (Member's Choice)
90 Second Recovery
🏋️ Weight Floor - Block 2 (8.5 Minutes)
6 - 10 Each X Single Arm Split Stance Deadlift, Rest
6 - 10 Total X Alt Single Arm Snatch, Rest
6 - 10 Each X Split Squat (Rear Foot Elevated), Rest
6 - 10 Total X Alt Neutral Grip Thruster, Rest
Repeat Until Time For Finisher:
30 Second Of Lateral Hop Over Or
30 Second Of Push-Up (Explosive) To Alt High Side Plank Or
30 Second Of Alt Single Arm Snatch Or
30 Second Of Alt Neutral Grip Thruster
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.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - Block 1 (8 Minutes) | 8 Minute |
| tread | Treadmill - Block 2 (4 Minutes) | 4 Minute |
| tread | Treadmill - Block 3 (8.5 Minutes) | 8.5 Minute |
| floor | Weight Floor - Block 1 (8 Minutes) | 8 Minute |
| rower | Rower - 4 Minutes | 4 Minute |
| floor | Weight Floor - Block 2 (8.5 Minutes) | 8.5 Minute |