Today's Orange Theory Workout Intel – Monday 9/1/25 3G
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
24-32
3G workout mixing treadmill pushes and all-outs, rowing intervals with dumbbell work, and strength floor exercises with a 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 - 12.5 Minutes
Block 1 - 5.25 Minutes
1 Minute Push (Pw @ 6%+)
90 Second Base
45 Second Push (Pw @ 7%+)
90 Second Base
30 Second Push (Pw @ 8%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 7.25 Minutes
45 Second Base
30 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second Base
30 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second Base
30 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second Base
Finisher: 30 Second All Out (Pw @ 10%+)
3 Minutes To Transition To The Rower
🚣 Rower - 12.5 Minutes
Block 1 - 5.25 Minutes Work & Active Recovery
200m Row (Check & Remember Average Watts)
10 Total X Y-Bell Alt Knee Raise With Torso Rotation
150m Row (Check & Remember Average Watts)
10 Total X Y-Bell Alt Knee Raise With Torso Rotation
100m Row (Check & Remember Average Watts)
10 Total X Y-Bell Alt Knee Raise With Torso Rotation
Bonus:
100m Row (Check & Remember Average Watts)
10 Total X Y-Bell Alt Knee Raise With Torso Rotation
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 7.25 Minutes
45 Second Base Row
30 Second All Out Row (100m - 200m+)
45 Second Recovery Row
45 Second Base Row
30 Second All Out Row (100m - 200m+)
45 Second Recovery Row
45 Second Base Row
30 Second All Out Row (100m - 200m+)
45 Second Recovery Row
45 Second Base Row
Finisher: 30 Second All Out Row (100m - 200m+)
3 Minutes To Transition To The Floor
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🏋️ Weight Floor - 14 Minutes
Back To Back:
6 - 10 X Sumo Goblet Squat
6 - 10 Each X Split Stance Single Arm Reverse Fly, Rest
Back To Back:
6 - 10 Total X Alt Forward Lunge
6 - 10 Each X Single Arm Shoulder Press, Rest
Back To Back:
6 - 10 X Wide Stance Bridge
6 - 10 Each X Single Arm Chest Press With Leg Extension, Rest
Repeat Until Time For Finisher:
30 Second Bodyweight Squat Or
30 Second 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.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 12.5 Minutes | 12.5 Minute |
| rower | Rower - 12.5 Minutes | 12.5 Minute |
| floor | Weight Floor - 14 Minutes | 14 Minute |