Today's Orange Theory Workout Intel – Friday 7/4/25 3G
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
28-38
3G workout mixing treadmill intervals with push/all-out efforts, rowing with distance challenges, and floor work combining rotation and anti-rotation core exercises.
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 - 3.5 Minutes
30 Second Push (Pw 6%+)
1 Minute Base
30 Second Push @ 4% (Pw 8%+)
1 Minute Base
30 Second All Out @ 4% (Pw 10%+)
75 Second Walking Recovery
Block 2 - 4 Minutes
30 Second Push (Pw 6%+)
75 Second Base
30 Second Push @ 4% (Pw 8%+)
75 Second Base
30 Second All Out @ 4% (Pw 10%+)
75 Second Walking Recovery
Block 3 - 4.5 Minutes
30 Second Push (Pw 6%+)
90 Second Base
30 Second Push @ 4% (Pw 8%+)
90 Second Base
30 Second All Out @ 4% (Pw 10%+)
Transition To Rower
🚣 Rower
Block 1 - 3.5 Minutes
200m Push Row
12 Total X Alt Reverse Lunge With Torso Rotation
12 Total X 1,2,3 Knee Drive Combo
Clear Screen, Row For Distance Until Time Is Called
Check & Remember Distance
75 Second Recovery
Block 2 - 4 Minutes
Goal: Match Or Beat Your Row Distance From Block 1
250m Push Row
12 Total X Alt Reverse Lunge With Torso Rotation
12 Total X 1,2,3 Knee Drive Combo
Clear Screen, Row For Distance Until Time Is Called
Check & Remember Distance
75 Second Recovery
Block 3 - 4.5 Minutes
Goal: Match Or Beat Your Row Distance From Block 1
300m Push Row
12 Total X Alt Reverse Lunge With Torso Rotation
12 Total X 1,2,3 Knee Drive Combo
Clear Screen, Row For Distance Until Time Is Called, Last 30 Seconds Is All Out Row
Check & Remember Distance
Transition To Floor
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🏋️ Weight Floor - 14.5 Minutes
Part 1 - Rotation:
Two Rounds - Work & Rest:
12 Total X Alt Pivot To Single Arm Neutral Grip Shoulder Press, Rest
8 Total X Goblet Alt Forward Lunge With Torso Rotation, Rest
12 Total X Bosu Bicycle Crunch, Rest
Part 2 - Anti-Rotation
Two Rounds - Work & Rest
12 Each X Single Arm Low Row, Rest
8 Each X Balance Single Arm Bicep Curl, Rest
12 Total X Bosu High Plank Alt Toe Tap, Rest
Bonus: Repeat All Exercises As A Single Block Until Finisher
Finisher:
30 Second Of Bosu Bicycle Crunch Or
30 Second Of Bosu High Plank Alt Toe Tap
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 | 12 minutes |
| rower | Rower | 11.5 minutes |
| floor | Weight Floor - 14.5 Minutes | 14.5 minutes |