Today's Orange Theory Workout Intel – Wednesday 12/11/24 3G
Type
ESP
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging 3G workout combining treadmill intervals with incline all-outs, rowing with medicine ball movements, and a bosu-focused floor block with bonus rounds.
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
Block 1
1 Minute Push
1 Minute Base
1 Minute Push @ 1.5%
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
30 Second All Out @ 3%
Block 2
1 Minute Push @ 3%
1 Minute Base
1 Minute Push @ 2%
1 Minute Base
1 Minute Push @ 1.5%
1 Minute Base
30 Second All Out
🚣 Rower - 14.5 Minutes
200m Push Row
200m All Out Row
10 Total X Medicine Ball Alt Lunge With Rotation
150m Push Row
150m All Out Row
10 Total X Medicine Ball Alt Lunge With Rotation
100m Push Row
100m All Out Row
10 Total X Medicine Ball Alt Lunge With Rotation
200m Push Row
200m All Out Row
10 X Medicine Ball Calf Raise
150m Push Row
150m All Out Row
10 X Medicine Ball Calf Raise
100m Push Row
100m All Out Row
10 X Medicine Ball Calf Raise
Bonus: Row Until Time Called
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 - 14.5 Minutes
2 Rounds:
12 Each X Bosu Split Stance Single Arm Low Row
12 X Bosu Bridge Hold With Dumbbell
12 X Bosu Back Extension
2 Rounds:
12 Total X Goblet Alt Step Out Squat
12 X 2 Handed Dumbbell Deadlift
12 X Bosu Bicycle Crunch
Bonus: Repeat All Exercises As A Single Block Until Finisher
💪 Finisher
30 Seconds Of Bosu Alt Knee Drive
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.
ESP days hit everything. A balanced cross-trainer keeps you comfortable across all stations.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill | ~23 Minute |
| rower | Rower - 14.5 Minutes | 14.5 Minute |
| floor | Weight Floor - 14.5 Minutes | 14.5 Minute |
| finisher | Finisher | 0.5 Minute |