Today's Orange Theory Workout Intel – Wednesday 12/17/25
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced ESP workout combining incline base and push intervals on the tread, strength work on the floor with upper body and lower body focus, and a 5-minute row for distance with push/base intervals.
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 - 23 Minutes
Block 1 - 5 Minutes
30 Second Base @ 4% (Pw @ 8%+)
30 Second Base
45 Second Base @ 4% (Pw @ 8%+)
30 Second Base
1 Minute Base @ 4% (Pw @ 8%+)
30 Second Base
75 Second Base @ 4% (Pw @ 8%+)
75 Second Walking Recovery, Get To Base When Ready
Block 2 - 5 Minutes
75 Second Base @ 4% (Pw @ 8%+)
30 Second Base
1 Minute Base @ 4% (Pw @ 8%+)
30 Second Base
45 Second Base @ 4% (Pw @ 8%+)
30 Second Base
30 Second Base @ 4% (Pw @ 8%+)
75 Second Walking Recovery, Get To Base When Ready
Block 3 - 5 Minutes
30 Second Push (Pw @ 8%+)
30 Second Base
45 Second Push (Pw @ 8%+)
30 Second Base
1 Minute Push (Pw @ 6%+)
30 Second Base
75 Second Push (Pw @ 6%+)
75 Second Walking Recovery, Get To Base When Ready
Block 4 - 5 Minutes
75 Second Push (Pw @ 6%+)
30 Second Base
1 Minute Push (Pw @ 6%+)
30 Second Base
45 Second Push (Pw @ 8%+)
30 Second Base
Finisher: 30 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
🏋️ Weight Floor - 17.5 Minutes
2 Rounds Work & Rest - Strong & Stable:
10 X Bicep Curl To Shoulder Press, Rest
8 Each X Balance Single Arm Bicep Curl, Rest
2 Rounds Work & Rest - Strong & Stable:
10 X Deadlift, Rest
8 Each X Single Leg Deadlift, Rest
2 Rounds Work & Rest - Strong & Stable:
10 Each X 4-Point Single Arm Low Row, Rest
10 Total X High Plank Switch Alt Low Row, Rest
Bonus: Repeat Your Favorite Exercises Until Time Is Called
75 Second To Transition To The Rower
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🚣 Rower - 5 Minutes
Goal: Accumulate As Much Distance As Possible At 22 - 26 Strokes / Minute
Green Goal: 900m+
Orange Goal: 1100m+
Red Goal: 1300m+
5 Minute Row For Distance:
75 Second Push Row @ 22-26 Strokes / Minute
30 Second Base Row @ 22-26 Strokes / Minute
1 Minute Push Row @ 22-26 Strokes / Minute
30 Second Base Row @ 22-26 Strokes / Minute
45 Second Push Row @ 22-26 Strokes / Minute
30 Second Base Row @ 22-26 Strokes / Minute
Finisher: 30 Second All Out Row @ 22-26 Strokes / Minute
Check Distance
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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 - 23 Minutes | 23 Minute |
| floor | Weight Floor - 17.5 Minutes | 17.5 Minute |
| rower | Rower - 5 Minutes | 5 Minute |