Today's Orange Theory Workout Intel – Thursday 9/18/25 3G
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
25-35
3G workout with treadmill push/all-out intervals, rower endurance and power blocks with Y-bell core work, and floor strength circuits focusing on lower body and upper body combinations.
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 - 12.5 Minutes
Block 1 - 5.25 Minutes
1 Minute Push (Pw @ 6%+)
90 Second Base
45 Second Push (Pw @ 7%+)
90 Second Base
30 Second Push (Pw @ 8%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 7.25 Minutes
45 Second Base
30 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second Base
30 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second Base
30 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second Base
Finisher: 30 Second All Out (Pw @ 10%+)
3 Minutes To Transition To The Rower
🚣 Rower - 12.5 Minutes
Block 1 - 5.25 Minutes Work & Active Recovery
200m Row (Check & Remember Average Watts)
10 Total X Y-Bell Alt Knee Raise With Torso Rotation
150m Row (Check & Remember Average Watts)
10 Total X Y-Bell Alt Knee Raise With Torso Rotation
100m Row (Check & Remember Average Watts)
10 Total X Y-Bell Alt Knee Raise With Torso Rotation
Bonus:
100m Row (Check & Remember Average Watts)
10 Total X Y-Bell Alt Knee Raise With Torso Rotation
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 7.25 Minutes
45 Second Base Row
30 Second All Out Row (100m - 200m+)
45 Second Recovery Row
45 Second Base Row
30 Second All Out Row (100m - 200m+)
45 Second Recovery Row
45 Second Base Row
30 Second All Out Row (100m - 200m+)
45 Second Recovery Row
45 Second Base Row
Finisher: 30 Second All Out Row (100m - 200m+)
3 Minutes To Transition To The Floor
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🏋️ Weight Floor - 14 Minutes
Back To Back:
6 - 10 X Sumo Goblet Squat
6 - 10 Each X Split Stance Single Arm Reverse Fly, Rest
Back To Back:
6 - 10 Total X Alt Forward Lunge
6 - 10 Each X Single Arm Shoulder Press, Rest
Back To Back:
6 - 10 X Wide Stance Bridge
6 - 10 Each X Single Arm Chest Press With Leg Extension, Rest
Repeat Until Time For Finisher:
30 Second Bodyweight Squat Or
30 Second Push-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.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 12.5 Minutes | 12.5 Minute |
| rower | Rower - 12.5 Minutes | 12.5 Minute |
| floor | Weight Floor - 14 Minutes | 14 Minute |