Today's Orange Theory Workout Intel – Friday 9/13/24 3G
Type
ESP
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
3G workout featuring a 23.5 minute treadmill run for distance with an all-out final minute, combined with a rower/floor block of three rounds mixing deadlifts, sumo squats, and tricep extensions with core work and 300m push rows.
Here's the full breakdown for today's esp template, covering 3G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - 23.5 Minutes
Reset Tread Monitor
23.5 Minute Run For Distance (PW 3%+)
Last Minute Is All Out
Check Distance
🏋️🚣 Rower / Weight Floor - 23.5 Minutes
Round 1:
12 X Deadlift
12 X Reverse Crunch
12 X Deadlift
12 X Sit Up To Alt Punch
12 X Deadlift
12 X Back Extension
300m Push Row (Check Time)
Round 2:
12 X Sumo Squat To Upright Row
12 X Reverse Crunch
12 X Sumo Squat To Upright Row
12 X Sit Up To Alt Punch
12 X Sumo Squat To Upright Row
12 X Back Extension
300m Push Row (Check Time)
Round 3:
12 X Tall Kneeling Tricep Extension
12 X Reverse Crunch
12 X Tall Kneeling Tricep Extension
12 X Sit Up To Alt Punch
12 X Tall Kneeling Tricep Extension
12 X Back Extension
300m Push Row (Check Time)
Bonus - Repeat Until Finisher:
12 X Deadlift
12 X Sumo Squat To Upright Row
12 X Tall Kneeling Tricep Extension
Finisher: Member's Choice
1 Minute Of Reverse Crunch Or
1 Minute Of Sit Up To Alt Punch Or
1 Minute Of Back Extension Or
1 Minute All Out Row
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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.
ESP days hit everything. A balanced cross-trainer keeps you comfortable across all stations.
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Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 23.5 Minutes | 23.5 Minute |
| floor/rower | Rower / Weight Floor - 23.5 Minutes | 23.5 Minute |