Today's Orange Theory Workout Intel – Friday 7/25/25 3G
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
28-38
3G workout mixing treadmill incline and push/all-out intervals with Bosu and rowing work. Combines strength and power elements across three blocks.
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 - 20.5 Minutes
Block 1 - 8 Minutes
Goal: Increase Your Base Speed As Incline Decreases
90 Second Base @ 6% (Power Walkers @ 8%+)
1 Minute Base
90 Base @ 4% (Power Walkers @ 6%+)
1 Minute Base
90 Second Base @ 2% (Power Walkers @ 4%+)
1 Minute Base
30 Second All Out (Power Walkers @ 10%+)
90 Second Recovery
Block 2 - 8.25 Minutes
Goal: Increase Push Intensity As The Duration Decreases
90 Second Push (Power Walkers @ 6%+)
1 Minute Base
1 Minute Push (Power Walkers @ 6%+)
1 Minute Base
45 Second Push (Power Walkers @ 8%+)
1 Minute Base
30 Second Push (Power Walkers @ 8%+)
1 Minute Base
30 Second All Out (Power Walkers 10%+)
90 Second Recovery
Block 3 - 4.25 Minutes
Goal: Increase Your All Out Intensity As The Duratino Decreases
1 Minute All Out (Power Walkers @ 10%+)
1 Minute Wr
45 Second All Out (Power Walkers @ 10%+)
1 Minute Wr
Finisher: 30 Second All Out (Power Walkers @ 10%+)
🏋️🚣 Rower / Weight Floor - 20.5 Minutes
Block 1 - 8 Minutes
Work & Rest - Construct:
4 X Bosu Kneeling Neutral Grip Front Raise, Rest
4 X Bosu Kneeling Lateral Raise, Rest
4 X Bosu Kneeling Lateral Raise To Neutral Grip Front Raise, Rest
Work & Rest - Construct:
8 X Low Row, Rest
8 X High Row, Rest
8 X High Row To Low Row, Rest
90 Second Recovery
Block 2 - 8.25 Minutes Work & Rest
12 X Bosu Bridge (Bodyweight), Rest
12 X Bosu Bridge Hold With Chest Press, Rest
6 Each X Single Arm Split Stance Deadlift
90 Second Recovery
Block 3 - 4.25 Minutes Work & Rest
8 X Clean To Front Squat, Rest
100m All Out Row (0:15 - 0:30), Rest
Repeat Until Finisher: 30 Second Of Clean To Front Squat
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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 - 20.5 Minutes | 20.5 Minute |
| floor/rower | Rower / Weight Floor - 20.5 Minutes | 20.5 Minute |