Today's Orange Theory Workout Intel – Thursday 7/4/24 3G
Type
ESP
Format
3G
Difficulty
Challenging●●●●●
Est. Splats
20-30
3G workout featuring treadmill distance intervals with incline increases, a 14-minute row for distance, and weight floor work with squats, shoulder presses, lunges, and bicep curls followed by a 30-second finisher.
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 - 14 Minutes
4 Minute Run For Distance Starting At 1%, Increase Incline By 1% Every 0.1 Miles
(Power Walkers Are Half Distance)
1 Minute Walking Recovery
4 Minute Tread For Distance Starting Where You Left Off, Increase Incline By 1% Every 0.1 Miles
1 Minute Walking Recovery
4 Minute Tread For Distance Starting Where You Left Off, Increase Incline By 1% Every 0.1 Miles
🚣 Rower - 14 Minutes
14 Minute Row For Distance
Check Distance & Put Into Tracker
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🏋️ Weight Floor - 14 Minutes
Work & Rest, Repeat Until Finisher
20 - 30 X Squat To Calf Raise, Rest
20 - 30 X Shoulder Press, Rest
20 - 30 Total X Alt Reverse Lunge
20 - 30 X Bicep Curl, Rest
High Plank Until Ready For Next Round
Finisher (30 Seconds): Increase Intensity On The Exercise You Are On
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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 - 14 Minutes | 14 Minute |
| rower | Rower - 14 Minutes | 14 Minute |
| floor | Weight Floor - 14 Minutes | 14 Minute |