Today's Orange Theory Workout Intel – Monday 10/28/24 3G Hell Week #5 "Head Above Water"
Type
ESP
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
Hell Week workout featuring treadmill push/all-out intervals, rowing distance challenge with crew and solo rows, and strength floor work with supersets and finisher options.
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
Goal: Maintain Your All Out Paces
1 Minute Push
30 Second All Out
30 Second Walking Recovery
1 Minute Push
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
1 Minute Push
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
1 Minute Push
30 Second All Out
30 Second Walking Recovery
30 Second All Out
30 Second Walking Recovery
1 Minute Push
1 Minute All Out
🚣 Rower - 14 Minutes
Goal: Get As Far Away From The Zombie As You Can By Getting To The Farthest Buoy Possible!
Green Buoy: 1000m+
Orange Buoy: 2000m+
Red Buoy: 3000m+
Hell Week Buoy: 4000m+
Reset Monitor, Select 14 Minute Count Down
1 Minute Crew Row For Distance (22 Strokes / Minute)
1 Minute Solo Row For Distance
1 Minute Crew Row For Distance (24 Strokes / Minute)
2 Minute Solo Row For Distance
1 Minute Crew Row For Distance (26 Strokes / Minute)
3 Minute Solo Row For Distance
1 Minute Crew Row For Distance (28 Strokes / Minute)
2 Minute Solo Row For Distance
1 Minute Crew Row For Distance (30 Strokes / Minute)
1 Minute Solo Row For Distance
Check Distance, Collapse (Member's Choice)
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🏋️ Weight Floor Block - 14 Minutes
3 Rounds:
Back To Back:
20 Total X Bosu Flutter Kicks
20 Total X Alt Swimmer, Rest
Back To Back:
6 / 8 / 10 X Squat To Bicep Curl
6 / 8 / 10 Each X Single Arm Lateral Lunge To Neutral Grip Push Press
6 / 8 / 10 X Push Up To Alt Low Row, Rest
When Done, Choice Of Repeating Bosu Or Dumbbell Exercises @ 12 Reps Until Time For Finisher:
30 Second Of Bosu Flutter Kicks
30 Second Of Bosu Boat Hold
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 - 14 Minutes | 14 Minute |
| rower | Rower - 14 Minutes | 14 Minute |
| floor | Weight Floor Block - 14 Minutes | 14 Minute |