Today's Orange Theory Workout Intel – Friday 10/31/25 3G Hell Week #8 Veil of the Unknown
Type
Format
3G
Difficulty
Brutal●●●●●
Est. Splats
35-45
Hell Week #8 features a 3G format with random spell challenges across treadmill, rower, and floor stations. Each 14-minute block includes distance/rep accumulation with coach-called interruptions for maximum chaos and difficulty.
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 - 14 Minutes
Goal: Accumulate As Much Distance As Possible While Breaking Free Of The Random Spells That The Coach Will Throw Your Way
Spells:
Spell Of Gravity: Increase Incline To 6% (Pw @ 8%+) For 1 Minute
Spell Of The Clock: Speed Surge For 1 Minute (Increase 0.3 - 0.6 Mph) For 1 Minute
Spell Of Restriction: Increase Incline To 12% (Pw @ 12%+) For 1 Minute
Clear Screen
13.5 Minute Run For Distance With The Three Spells Called Out Randomly Throughout The Block
Finisher: 30 Second All Out (Pw @ 10%+)
2.5 Minute To Transition To The Rower
🚣 Rower - 14 Minutes
Goal: How Many 500m Rows Can You Complete While Breaking Free Of The Random Spells That The Coach Will Throw Your Way
Spells:
Spell Of Chall Outs: 20 X Squat Jumps
Spell Of The Clock: Speed Surge For 1 Minute
Spell Of Restriction: Slow Stroke Rate To 20 - 24 Strokes / Minute For 1 Minute
Clear Screen
13.5 Minute Row With The Three Spells Called Out Randomly Throughout The Block
Finisher: 30 Second All Out Row
Count & Check Rounds (Each Round Being 500m)
2.5 Minute To Transition To The Floor
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🏋️ Weight Floor - 14 Minutes
Spells:
Spell Of Chall Outs: 20 X Squat Jumps
Spell Of Instability: 12 X Push-Up To Alt High Side Plank
Spell Of Restriction: Keep Doing Your Exercises At A Slow Tempo
Spell Of Repetition: 10 X 4 High Knees To 4 High Plank Alt Knee Drive
Spell Of Stillness: 30 Second Of Squat Hold
Circuit With The Spells Called Out At Random Intervals:
10 X Alt Reverse Lunge To Push Press
10 X Hammer Curl To Bicep Curl
10 Total X Alt Lateral Lunge
10 Total X High Plank Pull-Through
Repeat Until Time For Finisher: 30 Second Of Squat Jumps
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 - 14 Minutes | 14 Minute |
| rower | Rower - 14 Minutes | 14 Minute |
| floor | Weight Floor - 14 Minutes | 14 Minute |