Today's Orange Theory Workout Intel – Wednesday 4/9/25 3G Dri Tri Prep
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
3G Dri Tri Prep workout with 14-minute blocks on treadmill (run for distance), rower (500m rounds with squats), and weight floor (bench movements and full body 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 - 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
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🏋️ 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?
Rate the difficulty and share your splat points to help the community.
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 |