Today's Orange Theory Workout Intel – Wednesday 1/29/24 3G
Type
ESP
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
A 3G workout featuring treadmill incline intervals with increasing pace, strength supersets on the rower and floor, and a finishing circuit combining upper and lower body movements.
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: Increase Your Pace By 0.06 - 0.25 Mph
5 Minute Tread @ 1%, Increasing Your Pace Every Minute
90 Second Walking Recovery
🏃 Treadmill - Block 2
Goal: Increase Your Pace By .06 - 0.18 Mph
5 Minute Tread @ 2%, Increasing Your Pace Every Minute
90 Second Walking Recovery
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🏃 Treadmill - Block 3
Goal: Increase Your Pace 0.06 - 0.12 Mph
5 Minute Tread @ 3%, Increasing Your Pace Every Minute
90 Second Walking Recovery
🏃 Treadmill - Block 4
Goal: Increase Your Pace Every Minute
3 Minute Tread @ 1 - 4% (Member's Choice)
1 Minute Ao @ 1%
🏃🚣 Rower/Weight Floor - Block 1
Block 1 - 5 Minutes Back To Back Superset
8 Each X Trx Single Leg Squat
8 Total X Goblet Alt Forward Lunge With Torso Rotation, Rest
90 Second Recovery
🏃🚣 Rower/Weight Floor - Block 2
Block 2 - 5 Minutes Back To Back Superset
8 X Trx Lat Pulldown
8 Total X High Plank Alt Low Row, Rest
90 Second Recovery
🏃🚣 Rower/Weight Floor - Block 3
Block 3 - 5 Minutes Back To Back Superset
8 X Two Handed Single Dumbbell Deadlift
8 X Wide Stance Bridge, Rest
90 Second Recovery
🏃🚣 Rower/Weight Floor - Block 4
Block 4 - 4 Minutes Circuit
4 Each X Single Arm Squat To Press
150m Push Row (22 - 24 Strokes / Minute**
Repeat Until Finisher:
1 Minute Ao Row Or
30 Second Each Side Of Single Arm Squat To Press
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 | 5 Minute |
| tread | Treadmill - Block 2 | 5 Minute |
| tread | Treadmill - Block 3 | 5 Minute |
| tread | Treadmill - Block 4 | 4 Minute |
| run/row | Rower/Weight Floor - Block 1 | 5 Minute |
| run/row | Rower/Weight Floor - Block 2 | 5 Minute |
| run/row | Rower/Weight Floor - Block 3 | 5 Minute |
| run/row | Rower/Weight Floor - Block 4 | 4 Minute |