Today's Orange Theory Workout Intel – Tuesday 12/30/25
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced ESP workout featuring intensity builds on the treadmill, heavy compound lifts on the floor with reverse drop sets, and rowing intervals with strength accessories.
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 - 22 Minutes
Block 1 - 14 Minutes
Goal: Increase Your Intensity For Every 1 Minute Build
1 Minute Base
1 Minute Push (Pw @ 6%+)
1 Minute Push To All Out (Pw @ 6-10%)
1 Minute All Out (Pw @ 10%+)
1 Minute Walking Recovery
1 Minute Base
1 Minute Push (Pw @ 6%+)
1 Minute Push To All Out (Pw @ 6-10%)
1 Minute All Out (Pw @ 10%+)
1 Minute Walking Recovery
1 Minute Base
1 Minute Push (Pw @ 6%+)
1 Minute Push To All Out (Pw @ 6-10%)
1 Minute All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 8 Minutes
Goal: Maintain Or Increase Your Push Pace
90 Second Push (Pw @ 6%+)
90 Second Base
1 Minute Push (Pw @ 6%+)
1 Minute Base
45 Second Push (Pw @ 8%+)
45 Second Base
30 Second Push (Pw @ 8%+)
30 Second Base
Finisher: 30 Second All Out (Pw @ 10%+)
90 Seconds To Transition To The Floor
🏋️ Weight Floor - 14 Minutes
Back-To-Back Reverse Drop Set:
5 X Reverse Grip Low Row (Heavy)
Reverse Grip Low Row (Heavier) AMRepsAP, Rest
Back-To-Back Reverse Drop Set:
5 X Goblet Bench Tap Squat (Heavy)
Goblet Bench Tap Squat (Heavier) AMRepsAP, Rest
Back-To-Back Reverse Drop Set:
5 X Chest Press (Heavy)
Chest Press (Heavier) AMRepsAP, Rest
Back-To-Back Reverse Drop Set:
5 X Bench Bridge - Shoulders On Bench (Heavy)
Bench Bridge - Shoulders On Bench (Heavier) AMRepsAP, Rest
Repeat Until Time Is Called
90 Second To Transition To The Rower
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🚣 Rower - 8 Minutes
8 Minutes Work & Active Recovery
300m Push Row, Count & Remember Strokes
8 X Hammer Curl
8 X Triceps Kickback
Repeat Until Time For Finisher: 30 Second All Out Row (100-200m+)
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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 - 22 Minutes | 22 Minute |
| floor | Weight Floor - 14 Minutes | 14 Minute |
| rower | Rower - 8 Minutes | 8 Minute |