Today's Orange Theory Workout Intel – Thursday 7/24/25 3G
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
28-38
A power-focused 3G workout featuring multiple all-out intervals on the treadmill with decreasing durations across four blocks, combined with banded lower body and upper body strength movements on the weight floor.
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 - 23 Minutes 30 Seconds
Block 1 - 7 Minutes
30 Second Base
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1.5 Minute Walking Recovery
Block 2 - 6:15 Minutes
30 Second Base
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1.5 Minute Walking Recovery
Block 3 - 5:30 Minutes
30 Second Base
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
1.5 Minute Walking Recovery
Block 4 - 4:45 Minutes
30 Second Base
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
🏋️ Weight Floor - 22 Minutes
Block 1 - 5:30
All With Bands Just Below The Knee
Squat Lateral Walk - 6x
Walkout - 6x
Foot Exchange - 10x (Might Be Remembering The # Wrong Here)
Block 2 - 16:30
Work And Rest, 2 Rounds For Each Exercise The First Time Around, Once You Get To The End Repeat All Exercises As One Batch
Rear Foot Elevated Split Squat - 6-10x
Bench Pullover - 6-10x
Two Handed Single Dumbbell Deadlift - 6-10x
S/A Bench Split Stance Contralateral Low Row - 6-10x
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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 - 23 Minutes 30 Seconds | 23:30 Minute |
| floor | Weight Floor - 22 Minutes | 22 Minute |