Today's Orange Theory Workout Intel – Monday 7/21/25 3G
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
28-38
3G workout with push-to-all-out intervals on the treadmill, front-loaded squats and all-out rows, and a floor block featuring lateral lunges, side planks, split squat jumps, and push presses.
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 - 21.5 Minutes
Block 1 - 6 Minutes
2 Minute Push (Pw @ 5%+)
2 Minute Base
2 Minute Push To All Out (Pw 5 - 10%)
90 Second Walking Recovery
Block 2 - 15.5 Minutes
Goal: Increase Your Push To All Out Intensity Each Round
2 Minute Push To All Out (Pw 5 - 10%)
2 Minute Walking Recovery
2 Minute Push To All Out (Pw 5 - 10%)
2.5 Minute Walking Recovery
2 Minute Push To All Out (Pw 5 - 10%)
3 Minute Walking Recovery
Finisher: 2 Minute Push To All Out (Pw 5 - 10%)
🏃🚣 Rower / Floor - 21.5 Minutes
Block 1 - 6 Minutes Circuit
10 X Front Loaded Squat
150m All Out Row (0:22 - 0:45), Check & Remember Time
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 15.5 Minutes
Round 1 - 0:00 - 4:00
1 Minute Of Alt Lateral Lunges
1 Minute Of Alt Low Side Plank
2 Minute To Complete:
4 - 8 Each X Split Squat Jump
4 - 8 X Clean To Neutral Grip Push Press
When Done: Recover Or Low Plank Until Next Round
Round 2 - 4:00 - 8:30
1 Minute Of Alt Lateral Lunges
1 Minute Of Alt Low Side Plank
2.5 Minute To Complete:
4 - 8 Each X Split Squat Jump
4 - 8 X Clean To Neutral Grip Push Press
When Done: Recover Or Low Plank Until Next Round
Round 3 - 8:30 - 13:30
1 Minute Of Alt Lateral Lunges
1 Minute Of Alt Low Side Plank
3 Minute To Complete:
4 - 8 Each X Split Squat Jump
4 - 8 X Clean To Neutral Grip Push Press
When Done: Recover Or Low Plank Until Time For Finisher
Finisher:
45 Second Of Full V-Up
30 Second Recovery
45 Second Of Full V-Up
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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 - 21.5 Minutes | 21.5 Minute |
| run/row | Rower / Floor - 21.5 Minutes | 21.5 Minute |