Today's Orange Theory Workout Intel – Tuesday 7/15/25 3G
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
24-34
3G workout featuring incline base paces with power walks on the treadmill, strength movements with rowing buy-ins on the floor, and finisher all-outs.
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
Block 1 - 6 minutes
2 Minute Base @ 2% (Pw @ 4%+)
2 Minute Base @ 3% (Pw @ 5%+)
2 Minute Base @ 4% (Pw @ 6%+)
90 Second Walking Recovery - Get Back To Base
Block 2 - 6 Minutes
2 Minute Base @ 4% (Pw @ 6%+)
2 Minute Base @ 3% (Pw @ 5%+)
2 Minute Base @ 2% (Pw @ 4%+)
90 Second Walking Recovery - Get Back To Base
Block 3 - 7.75 Minutes
2 Minute Base @ 2% (Pw @ 4%+)
2 Minute Base @ 3% (Pw @ 5%+)
2 Minute Base @ 4% (Pw @ 6%+)
1 Minute Walking Recovery
Finisher: 45 Second Ao (Pw @ 10%+)
🚣 Rower / Weight Floor
Block 1 - 6 Minutes
Buy-In: 45 Second Ao Row (150 - 250+), Once Only - Check & Remember Distance
Back To Back - Strong & Stable:
12 Total X Alt Shoulder Press
12 Total X TRX Alt Wall Slides, Rest
90 Second Recovery
Block 2 - 6 Minutes
Goal: Match Or Beat Your Row Distance From Block 1
Buy-In: 45 Second Ao Row (150 - 250+), Once Only - Check & Remember Distance
Back To Back - Strong & Stable:
12 X Goblet Squat
6 Each X TRX Single Leg Squat, Rest
90 Second Recovery
Block 3 - 7.75 Minutes Back To Back - Strong & Stable
12 X Dumbbell V-Up
12 X TRX High Plank Pike, Rest
Repeat Until Finisher: 45 Second Ao Row (150 - 250m+)
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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 | 19.75 Minute |
| rower | Rower / Weight Floor | 19.75 Minute |