Today's Orange Theory Workout Intel – Wednesday 7/23/25 3G
Type
Format
3G
Difficulty
Challenging●●●●●
Est. Splats
20-32
3G workout featuring treadmill push/base intervals with incline increases, rower blocks with rowing and functional movements, and floor exercises combining upper body pressing and lower body 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
3 Minute Push
2 Minute Base
2 Minute Push @ 2%
1.5 Minute Base
1 Minute Push @ 3%
1 Minute Base
3 Minute Push Starting At 1%, Increase .5% Every 45 Seconds
30 Second All Out @ 3%
🚣 Rower
Block 1
20 Stroke Row
12 Squat To Alt Cross Body Knee Drive
Block 2
15 Stroke Row
12 Twist Hops
30 Second All Out Row
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🏋️ Weight Floor
8 Shoulder Press
8 Total S/L Shoulder Press
8 Goblet Alt Step Down Squat
8 Total Goblet Alt Swing Lunge
8 Bicep Curl
8 Total S/L Bicep Curl
30 Second All Out Of Shoulder Press, Squat Or Bicep Curl
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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 | Multiple intervals |
| rower | Rower | Multiple blocks |
| floor | Weight Floor | Multiple rounds |