Today's Orange Theory Workout Intel – Friday 6/28/24 3G
Type
ESP
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
3G repeat workout featuring treadmill push/all-out intervals, rowing for time with bodyweight movements, and strength-focused floor work with cleans, chest press, and goblet exercises.
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 - Block 1 (8.25 Minutes)
45 Second Push
30 Second Base
45 Second Push
30 Second Base
45 Second Push
30 Second Base
30 Second All Out
30 Second Walking Recovery
30 Second Push
30 Second Push @ 2%
30 Second Push @ 3%
30 Second Push @ 4%
30 Second Push @ 5%
30 Second Push @ 6%
30 Second All Out
🏃 Treadmill - Block 2 (4 Minutes)
30 Second Push
30 Second All Out
30 Second Walking Recovery
30 Second Push
30 Second All Out
30 Second Walking Recovery
30 Second Push
30 Second All Out
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🚣 Rower - Block 1 (8.25 Minutes)
90 Second Row For Time
16 Total X Butt Kicks
16 Total X Shuffle
16 Total X Speed Skaters
Repeat Until Time Called
🚣 Rower - Block 2 (4 Minutes)
30 Second Push Row
30 Second All Out Row
30 Second Recovery
30 Second Push Row
30 Second All Out Row
30 Second Recovery
30 Second Push Row
30 Second All Out Row
🏋️ Weight Floor - Block 1 (8.25 Minutes)
Two Rounds:
6 X Clean
6 X Chest Press
Two Rounds:
6 Each X Goblet Step Down Toe Tap
6 X Trx Squat To Stand
If Finished There Repeat All Exercises As A Single Block
🏋️ Weight Floor - Block 2 (4 Minutes)
6 X Goblet Squat To Stand
6 X Alt 90 Degree Pop Squat
6 X Seated Tricep Extension
How Was This Workout?
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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 - Block 1 (8.25 Minutes) | 8.25 Minute |
| tread | Treadmill - Block 2 (4 Minutes) | 4 Minute |
| rower | Rower - Block 1 (8.25 Minutes) | 8.25 Minute |
| rower | Rower - Block 2 (4 Minutes) | 4 Minute |
| floor | Weight Floor - Block 1 (8.25 Minutes) | 8.25 Minute |
| floor | Weight Floor - Block 2 (4 Minutes) | 4 Minute |