Today's Orange Theory Workout Intel – Wednesday 7/16/25
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
28-38
3G workout with push intervals on tread, TRX exercises on floor, and all-out finishers. Progressive intensity with buy-in rows and burpee 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 - Block 1 - 8 Minutes
1 Minute Push (Pw 6%+)
1 Minute Base
90 Second Push (Pw 6%+)
1 Minute Base
2 Minute Push (Pw 6%+)
1 Minute Base
30 Second All Out (Pw 10%+)
2 Minutes To Switch To Floor
🏋️🚣 Rower / Weight Floor Block 1 - 8 Minutes
Buy-In: 300m Push Row (Once)
Back To Back - Unload:
10 Each X Trx Single Leg Deadlift
10 X Trx Chest Press
10 X Trx Rotation Low Row, Rest
2 Minutes To Switch To Treadmill
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🏃 Treadmill - Block 2 - 6.5 Minutes
1 Minute Push (Pw 6%+)
1 Minute Base
1 Minute Push @ 2% (Pw 7%+)
1 Minute Base
1 Minute Push @ 4% (Pw 9%+)
1 Minute Base
30 Second Push @ 6% (Pw 10%+)
2 Minutes Switch To Floor
🏋️🚣 Rower / Weight Floor Block 2 - 6.5 Minutes
Buy-In: 250m Push Row (20 - 24 Strokes / Minute) (Once)
Back To Back Load:
8 Total X Alt Single Leg Deadlift
8 Total X Alt Chest Press (Once Floor)
8 Each X Half Kneeling Single Arm Low Row, Rest
2 Minutes Switch To Treadmill
🏃 Treadmill - Block 3 - 5 Minutes
30 Second All Out (Pw 10%+)
30 Second Walking Recovery
30 Second All Out (Pw 10%+)
1 Minute Walking Recovery
30 Second All Out (Pw 10%+)
90 Second Walking Recovery
Finisher: 30 Second All Out (Pw 10%+)
2 Minutes Switch To Floor
🏋️🚣 Rower / Weight Floor Block 3 - 5 Minutes
Buy-In: 200m All Out Row (0:30 - 1:00) (Once)
Work & Rest Xplode:
4 X Dumbbell Burpee With High Plank Alt Low Row, Rest
Repeat Until Finisher: 30 Second Of Burpee
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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 |
| floor/rower | Rower / Weight Floor Block 1 - 8 Minutes | 8 Minute |
| tread | Treadmill - Block 2 - 6.5 Minutes | 6.5 Minute |
| floor/rower | Rower / Weight Floor Block 2 - 6.5 Minutes | 6.5 Minute |
| tread | Treadmill - Block 3 - 5 Minutes | 5 Minute |
| floor/rower | Rower / Weight Floor Block 3 - 5 Minutes | 5 Minute |