Today's Orange Theory Workout Intel – Tuesday 2/11/25 3G
Type
ESP
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
3G workout mixing sustained running with power rowing intervals and strength floor work. Run for distance followed by pace increases, rowing with medicine ball movements, and chest/back/arm strength couplets.
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 - 14.5 Minutes
6 Minute Run For Distance
Next 6 Minutes Increase Pace Every Minute
1 Minute Walking Recovery
30 Second Base
30 Second Push
30 Second All Out
🚣 Rower Block - 14.5 Minutes
12x Alt Step Out Squat With Med Ball
200m All Out Row
12x Alt Step Out Squat With Med Ball
150m All Out Row
12x Alt Step Out Squat With Med Ball
100m All Out Row
Repeat Row With Different Exercises
12x Alt Forward Lunge With Med Ball
12x Calf Raise With Med Ball
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🏋️ Weight Floor - 14.5 Minutes
Incline Bench
Back To Back Couplet
12-16 - Total Alternate Chest Press
12-16 - Total Alternate Low Row
Back To Back Couplet
12-16 - Total Alternate Chest Fly
12-16 - Total Bicep Curl
12-16 - Total High Plank Alternative Knee Drive
Finisher - 30 Second Either Alt Chest Press Or Alt Chest Fly Or High Plank Alt Knee Drive
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.
ESP days hit everything. A balanced cross-trainer keeps you comfortable across all stations.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 14.5 Minutes | 14.5 Minute |
| rower | Rower Block - 14.5 Minutes | 14.5 Minute |
| floor | Weight Floor - 14.5 Minutes | 14.5 Minute |