Today's Orange Theory Workout Intel – Saturday 7/20/24 3G
Type
ESP
Format
3G
Difficulty
Hard●●●●●
Est. Splats
25-35
A 3G ESP workout featuring progressive blocks with treadmill push-to-all-out intervals, rowing with squat jacks and lunges, and floor circuit work including hammer curls, thrusters, and rows.
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 - Block 1 - 3 Minutes
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
🚣 Rower Block 1 - 3 Minutes
200m Row
20 X Squat Jacks
Reverse Lunge Until Time For Buy-Out: Squat Jump Relay - 1 Minute
Squat Hold Until Time To Squat Jump
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🏋️ Weight Floor Block 1 - 3 Minutes Circuit
8 Total X Alt Lateral Lunge
8 X Hammer Curl
8 X Neutral Grip Thruster
8 Total X High Plank Alt Low Row
Repeat Until Time For The Buy-Out: Push Up Relay - 1 Minute
High Plank Until Time For Push Up
🏃 Treadmill - Block 2 - 4 Minutes
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
🚣 Rower Block 2 - 4 Minutes
400m Row
20 X Squat Jacks
Reverse Lunge Until Time For Buy-Out: Squat Jump Relay - 1 Minute
Squat Hold Until Time To Squat Jump
🏋️ Weight Floor Block 2 - 4 Minutes Circuit
8 Total X Alt Lateral Lunge
8 X Hammer Curl
8 X Neutral Grip Thruster
8 Total X High Plank Alt Low Row
Repeat Until Time For The Buy-Out: Push Up Relay - 1 Minute
High Plank Until Time For Push Up
🏃 Treadmill - Block 3 - 5 Minutes
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
🚣 Rower Block 3 - 5 Minutes
600m Row
20 X Squat Jacks
Reverse Lunge Until Time For Buy-Out: Squat Jump Relay - 1 Minute
Squat Hold Until Time To Squat Jump
🏋️ Weight Floor Block 3 - 5 Minutes Circuit
8 Total X Alt Lateral Lunge
8 X Hammer Curl
8 X Neutral Grip Thruster
8 Total X High Plank Alt Low Row
Repeat Until Time For The Buy-Out: Push Up Relay - 1 Minute
High Plank Until Time For Push Up
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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.
ESP days hit everything. A balanced cross-trainer keeps you comfortable across all stations.
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Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - Block 1 - 3 Minutes | 3 Minute |
| rower | Rower Block 1 - 3 Minutes | 3 Minute |
| floor | Weight Floor Block 1 - 3 Minutes Circuit | 3 Minute |
| tread | Treadmill - Block 2 - 4 Minutes | 4 Minute |
| rower | Rower Block 2 - 4 Minutes | 4 Minute |
| floor | Weight Floor Block 2 - 4 Minutes Circuit | 4 Minute |
| tread | Treadmill - Block 3 - 5 Minutes | 5 Minute |
| rower | Rower Block 3 - 5 Minutes | 5 Minute |
| floor | Weight Floor Block 3 - 5 Minutes Circuit | 5 Minute |