Today's Orange Theory Workout Intel – Wednesday 2/26/25 3G
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
A 3G repeat workout combining a treadmill run for distance with increasing pace, rowing intervals with medicine ball squats and lunges, and weight floor strength couplets with chest and core work.
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 - 14.5 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
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🏋️ 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?
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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 - 14.5 Minutes | 14.5 Minute |
| rower | Rower Block - 14.5 Minutes | 14.5 Minute |
| floor | Weight Floor - 14.5 Minutes | 14.5 Minute |