Today's Orange Theory Workout Intel – Tuesday 10/29/24 3G Hell Week #6 "Get A Grip"
Type
ESP
Format
3G
Difficulty
Hard●●●●●
Est. Splats
24-34
Hell Week #6 features a 23-minute incline-focused treadmill block with strategic descents and climbs, paired with a weight floor circuit emphasizing upper body pressing, rowing, and step-up variations across three blocks.
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 - 23 Minutes
Buy-in: 2 minute tread
1 minute tread @ 15%
30 second tread @ 13%
30 second tread @ 12%
45 second tread @ 10%
1 minute tread @ 9%
75 second tread @ 7%
90 second tread @ 6%
2 minute tread @ 3%
90 second tread @ 2%
2 minute tread @ 1%
90 second tread @ 3%
2 minute tread @ 4%
30 second tread @ 5%
1 minute tread @ 6%
30 second tread @ 7%
1 minute tread @ 9%
30 second tread @ 12%
1 minute tread @ 15%
1 minute All Out @ 1%
🏋️ Weight Floor - Block 1
Buy-in: 2 minute of alt full step up to knee raise (once only)
Back to back superset:
16 total x alt shoulder press
16 total x alt low Row, Rest
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🏋️ Weight Floor - Block 2
Buy-in (once only):
1 minute of full lateral step up (L)
1 minute of full lateral step up (R)
Circuit:
8 x TRX pull up
8 x TRX bridge Row
🏋️ Weight Floor - Block 3
Buy-in: 2 minute of alt full step up (once only)
Back to back superset:
16 total x alt chest fly
16 total x alt reverse fly, Rest
Repeat until finisher:
1 minute of alt full step up to knee raise OR
30 second of full lateral step up (L) then 30 second of full lateral step up (R) OR
1 minute of alt full step up
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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 - 23 Minutes | 23 Minute |
| floor | Weight Floor - Block 1 | 7 Minute |
| floor | Weight Floor - Block 2 | 5.5 Minute |
| floor | Weight Floor - Block 3 | 7.5 Minute |