Today's Orange Theory Workout Intel – Wednesday 7/23/25 3G

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 7/23/25 3G

Repeat of 7/7/25 3G

Treadmill

3 Minute Push

2 Minute Base

2 Minute Push @ 2%

1.5 Minute Base

1 Minute Push @ 3%

1 Minute Base

3 Minute Push Starting At 1%, Increase .5% Every 45 Seconds

30 Second All Out @ 3%

Rower

Block 1

20 Stroke Row

12 Squat To Alt Cross Body Knee Drive

Block 2

15 Stroke Row

12 Twist Hops

30 Second All Out Row

Weight Floor

8 Shoulder Press

8 Total S/L Shoulder Press

8 Goblet Alt Step Down Squat

8 Total Goblet Alt Swing Lunge

8 Bicep Curl

8 Total S/L Bicep Curl

30 Second All Out Of Shoulder Press, Squat Or Bicep Curl