Today's Orange Theory Workout Intel – Wednesday 9/10/25 3G Dri Tri Prep
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
3G Dri Tri Prep format with 14-minute blocks on treadmill, rower, and weight floor. Treadmill focuses on distance accumulation with all-out finish. Rower features progressive intensity rounds with squat variations. Weight floor is AMRAP with full-body movements.
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 - 14 Minutes
Goal: Accumulate As Much Distance
Clear Screen
14 Minute Run For Distance, Last Minute Is All Out
Check Distance
🚣 Rower - 14 Minutes
Goal: Increase Your Row Intensity Each Round
Round 1:
500m Base Row
6 X Squat
6 X Speed Squat
6 X Squat To Toes
6 X Squat Jump
Round 2:
500m Base To Push Row
6 X Squat
6 X Speed Squat
6 X Squat To Toes
6 X Squat Jump
Round 3:
500m Push Row
6 X Squat
6 X Speed Squat
6 X Squat To Toes
6 X Squat Jump
Round 4:
500m Push To All Out Row
6 X Squat
6 X Speed Squat
6 X Squat To Toes
6 X Squat Jump
When Done, Row For Distance Until Finisher: 1 Minute All Out Row
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🏋️ Weight Floor - 14 Minutes
Goal: Complete As Many Rounds As Possible (Dri-Tri Full Is 2 Rounds, Sprint Is 1 Round)
40 X Bench Hop Overs
20 X Bench Tap Squat
20 Each X Full Step Up
20 X Push-Up
20 X Low Plank Jack
10 X Burpee
Repeat Until Finisher:
1 Minute Of Bench Hop Overs Or
1 Minute Of Bench Tap Squat Or
30 Second Each Of Full Step Up
1 Minute Of Push-Ups
1 Minute Of Low Plank Jacks
1 Minute Of Burpees
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 - 14 Minutes | 14 Minute |
| rower | Rower - 14 Minutes | 14 Minute |
| floor | Weight Floor - 14 Minutes | 14 Minute |