Today's Orange Theory Workout Intel – Tuesday 1/28/24 3G
Type
ESP
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
3G workout with treadmill blocks focusing on distance and pace challenges, combined with rower and floor circuits featuring lateral step ups, TRX exercises, and a deconstruct finisher.
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
Goal: Use The Same Pace For This Block Until The All Out
Clear Screen
6 Minute Tread For Distance
30 Second All Out
Check Distance
90 Second Walking Recovery
🏃 Treadmill - Block 2
Goal: Match Or Beat Your Distance From Block 1
6 Minute Tread For Distance, Increase Your Pace Every Minute
30 Second All Out
Collapse (Member's Choice)
Check Distance
90 Second Walking Recovery
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🏃 Treadmill - Block 3
Goal: Match Or Beat Your Previous Best Distance
2 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
30 Second All Out
Check Distance
🏋️🚣 Rower / Weight Floor - Block 1
Exercises:
8 Each X Full Lateral Step Ups
8 X TRX Pull Ups
8 X Close Grip Chest Press
8 X TRX Press
Circuit - Member's Choice Takeaway:
Round 1: All Exercises + 200m All Out Row (0:30 - 1:00)
Round 2: Choose Three Exercises + 200m All Out Row (0:30 - 1:00)
Round 3: Choose Two Exercises + 200m All Out Row (0:30 - 1:00)
Round 4: Choose One Exercise + 200m All Out Row (0:30 - 1:00)
If Finished Then Choose Your Favorite Exercises To Repeat Until Time Is Called
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2
Back To Back Deconstruct:
4 X Shoulder Press To Stand
4 X Tap Front Squat
4 X Seated Shoulder Press, Rest
8 X Seated Knee Tuck
Repeat Until Finisher: 30 Second Of Shoulder Press To Stand
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.
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 - Block 1 | 6.5 Minute |
| tread | Treadmill - Block 2 | 6.5 Minute |
| tread | Treadmill - Block 3 | 6.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 14.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 6.5 Minute |