Today's Orange Theory Workout Intel – Saturday 12/27/25
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
28-38
A 3G workout mixing run/row intervals with power-based floor work featuring explosive movements and reactive drills across two blocks.
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 / Rower - Block 1 - 11 Minutes
Goal: Match Or Beat Your 0.25 Mile Time Each Round
Clear Screen
0.25 Mile Run
Check & Remember Time
300m Base Row
Clear Screen
0.25 Mile Run
Check & Remember Time
200m Base Row
Clear Screen
0.25 Mile Run
Check & Remember Time
100m Base Row
Bonus: Run Or Row Until Time Is Called
🏋️ Weight Floor - Block 1 - 11 Minutes
Back-To-Back Xplode & Load:
4 - 8 X Bench Power Push-Up
Seated Shoulder Press AMRepsAP, Rest
Back-To-Back Xplode & Load:
4 - 8 X Bench Tap Squat Jump
Alt Reverse Lunge AMRepsAP, Rest
Repeat Until Time For Buy-Out
Buy-Out - 1 Minute Of Coach-Led Reactive Drills:
Coach Can Choose Between Heisman, Broad Jump To Shuffle Or Twist Hops
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🏃🚣 Run / Row Block 2 - 11 Minutes
Goal: Match Or Beat Your 0.25 Mile Time Each Round
Clear Screen
0.25 Mile Run
Check & Remember Time
100m Base Row
Clear Screen
0.25 Mile Run
Check & Remember Time
200m Base Row
Clear Screen
0.25 Mile Run
Check & Remember Time
300m Base Row
Bonus: Run Or Row Until Time For Finisher - 1 Minute Ao At Current Station
🏋️ Weight Floor Block 2 - 11 Minutes
Back-To-Back Xplode & Load:
4 - 8 Each X Lateral Lunge To Single Leg Hop
Two Handed Single Dumbbell Alt Lateral Shift AMRepsAP, Rest
Back-To-Back Xplode & Load:
4 - 8 X TRX Bridge Row (Explosive)
High Row AMRepsAP, Rest
Repeat Until Time For Finisher
Finisher - 1 Minute Of Coach-Led Reactive Drills:
Coach Can Choose Between Heisman, Broad Jump To Shuffle Or Twist Hops
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 |
|---|---|---|
| run/row | Treadmill / Rower - Block 1 - 11 Minutes | 11 Minute |
| floor | Weight Floor - Block 1 - 11 Minutes | 11 Minute |
| run/row | Run / Row Block 2 - 11 Minutes | 11 Minute |
| floor | Weight Floor Block 2 - 11 Minutes | 11 Minute |