Today's Orange Theory Workout Intel – Wednesday 7/2/25
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
28-38
3G workout with progressive push intervals on the tread, rowing buy-ins, and strength/power combinations on the floor across three 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 - Block 1 - 8 Minutes
1 Minute Push (Pw 6%+)
1 Minute Base
90 Second Push (Pw 6%+)
1 Minute Base
2 Minute Push (Pw 6%+)
1 Minute Base
30 Second All Out (Pw 10%+)
2 Minutes To Switch To Floor
🚣 Rower / Weight Floor Block 1 - 8 Minutes
Buy-In: 300m Push Row (Once)
Back To Back - Unload:
10 Each X Trx Single Leg Deadlift
10 X Trx Chest Press
10 X Trx Rotation Low Row, Rest
2 Minutes To Switch To Treadmill
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🏃 Treadmill - Block 2 - 6.5 Minutes
1 Minute Push (Pw 6%+)
1 Minute Base
1 Minute Push @ 2% (Pw 7%+)
1 Minute Base
1 Minute Push @ 4% (Pw 9%+)
1 Minute Base
30 Second Push @ 6% (Pw 10%+)
2 Minutes Switch To Floor
🚣 Rower / Weight Floor Block 2 - 6.5 Minutes
Buy-In: 250m Push Row (20 - 24 Strokes / Minute) (Once)
Back To Back Load:
8 Total X Alt Single Leg Deadlift
8 Total X Alt Chest Press (Once Floor)
8 Each X Half Kneeling Single Arm Low Row, Rest
2 Minutes Switch To Treadmill
🏃 Treadmill - Block 3 - 5 Minutes
30 Second All Out (Pw 10%+)
30 Second Walking Recovery
30 Second All Out (Pw 10%+)
1 Minute Walking Recovery
30 Second All Out (Pw 10%+)
90 Second Walking Recovery
Finisher: 30 Second All Out (Pw 10%+)
2 Minutes Switch To Floor
🚣 Rower / Weight Floor Block 3 - 5 Minutes
Buy-In: 200m All Out Row (0:30 - 1:00) (Once)
Work & Rest Xplode:
4 X Dumbbell Burpee With High Plank Alt Low Row, Rest
Repeat Until Finisher: 30 Second Of Burpee
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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 - Block 1 - 8 Minutes | 8 Minute |
| rower | Rower / Weight Floor Block 1 - 8 Minutes | 8 Minute |
| tread | Treadmill - Block 2 - 6.5 Minutes | 6.5 Minute |
| rower | Rower / Weight Floor Block 2 - 6.5 Minutes | 6.5 Minute |
| tread | Treadmill - Block 3 - 5 Minutes | 5 Minute |
| rower | Rower / Weight Floor Block 3 - 5 Minutes | 5 Minute |