Today's Orange Theory Workout Intel – Friday 10/24/25 3G Hell Week #1 Havoc's Switch
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
25-35
Hell Week #1 3G format with rotating blocks. Block 1 features run for distance, row for distance, and strength work on the floor. Blocks 2-4 are fast-paced 1.5-minute switches with pushes, all-outs, and power movements.
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 - 7.5 Minutes
Clear Screen
3 Minute Run For Distance
Check & Remember Distance
90 Second Walking Recovery
Clear Screen
3 Minute Run For Distance, Increase Intensity For Last Minute
Check Distance
2 Minute To Transition To The Rower
🚣 Rower - Block 1 - 7 Minutes
Clear Screen
3 Minute Row For Distance
Check & Remember Distance
90 Second Recovery Row
Clear Screen
3 Minute Row For Distance, Increase Intensity For Last Minute
Check Distance
2 Minute To Transition To The Floor
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🏋️ Weight Floor - Block 1 - 7.5 Minutes
Work & Rest :
8 Each X Lateral Lunge, Rest
12 X Squat, Rest
12 X Shoulder Press
Repeat Until Time For Buy-Out
Buy-Out:
30 Second Each Lateral Lunge To Single Arm Squat To Press
2 Minute To Transition To The Treadmill, Get To Base When Ready
🏃 Treadmill - Block 2 - 1.5 Minutes
30 Second Push (Pw @ 8%+)
30 Second Push To All Out (Pw @ 8 - 10%)
30 Second All Out (Pw @ 10%+)
30 Second To Transition To Rower, Get To Base When Ready
🚣 Rower - Block 2 - 1.5 Minutes
30 Second Push Row
30 Second Push To All Out Row
30 Second All Out Row
30 Second To Transition To Floor
🏋️ Weight Floor - Block 2 - 1.5 Minutes
30 Second Speed Skaters
30 Second Squat Jumps
30 Second Alt Single Arm Neutral Grip Push Press
30 Second To Transition To Treadmill, Get To Base When Ready
🏃 Treadmill - Block 3 - 1.5 Minutes
30 Second Push (Pw @ 8%+)
30 Second Push To All Out (Pw @ 8 - 10%)
30 Second All Out (Pw @ 10%+)
30 Second To Transition To Rower, Get To Base When Ready
🚣 Rower - Block 3 - 1.5 Minutes
30 Second Push Row
30 Second Push To All Out Row
30 Second All Out Row
30 Second To Transition To Floor
🏋️ Weight Floor - Block 3 - 1.5 Minutes
30 Second Speed Skaters
30 Second Squat Jumps
30 Second Alt Single Arm Neutral Grip Push Press
30 Second To Transition To Treadmill, Get To Base When Ready
🏃 Treadmill - Block 4 - 1.5 Minutes
30 Second Push (Pw @ 8%+)
30 Second Push To All Out (Pw @ 8 - 10%)
30 Second All Out (Pw @ 10%+)
30 Second To Transition To Rower, Get To Base When Ready
🚣 Rower - Block 4 - 1.5 Minutes
30 Second Push Row
30 Second Push To All Out Row
30 Second All Out Row
30 Second To Transition To Floor
🏋️ Weight Floor - Block 4 - 1.5 Minutes
30 Second Speed Skaters
30 Second Squat Jumps
Finisher: 30 Second Alt Single Arm Neutral Grip Push Press
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.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - Block 1 - 7.5 Minutes | 7.5 Minute |
| rower | Rower - Block 1 - 7 Minutes | 7 Minute |
| floor | Weight Floor - Block 1 - 7.5 Minutes | 7.5 Minute |
| tread | Treadmill - Block 2 - 1.5 Minutes | 1.5 Minute |
| rower | Rower - Block 2 - 1.5 Minutes | 1.5 Minute |
| floor | Weight Floor - Block 2 - 1.5 Minutes | 1.5 Minute |
| tread | Treadmill - Block 3 - 1.5 Minutes | 1.5 Minute |
| rower | Rower - Block 3 - 1.5 Minutes | 1.5 Minute |
| floor | Weight Floor - Block 3 - 1.5 Minutes | 1.5 Minute |
| tread | Treadmill - Block 4 - 1.5 Minutes | 1.5 Minute |
| rower | Rower - Block 4 - 1.5 Minutes | 1.5 Minute |
| floor | Weight Floor - Block 4 - 1.5 Minutes | 1.5 Minute |