Today's Orange Theory Workout Intel – Sunday 3/15/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
A 2G workout featuring treadmill intervals with progressive All Outs, rowing push/recovery sets, and a weight floor circuit with TRX exercises and strength movements.
Here's the full breakdown for today's template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - 23 Minutes
Goal: Increase The All Out Pace Each Round And Use The Walking Recovery To Get To Green And Return To Base When Ready
Buy-In: 90 Second Push (PW @ 6%+)
30 Second All Out (PW @ 10%+)
3 Minute Walking Recovery, Get To Base When Ready
30 Second All Out (PW @ 10%+)
3 Minute Walking Recovery, Get To Base When Ready
30 Second All Out (PW @ 10%+)
3 Minute Walking Recovery, Get To Base When Ready
30 Second All Out (PW @ 10%+)
3 Minute Walking Recovery, Get To Base When Ready
30 Second All Out (PW @ 10%+)
3 Minute Walking Recovery, Get To Base When Ready
30 Second All Out (PW @ 10%+)
3 Minute Walking Recovery, Get To Base When Ready
Finisher: 30 Second All Out (PW @ 10%+)
90 Second To Transition To Floor
🚣 Rower - 9 Minutes
Buy-In: 90 Second Push Row
30 Second All Out Row
3 Minute Recovery Row, Get To Crew Row (20-24 Strokes/Minute) When Ready
30 Second All Out Row
3 Minute Recovery Row, Get To Crew Row (20-24 Strokes/Minute) When Ready
30 Second All Out Row
90 Second To Transition To The Floor
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🏋️ Weight Floor - 12.5 Minutes
Circuit - Stable (1 Round Only):
12 X Trx Squat To High Row
12 X Trx Tricep Extension
12 Total X Alt Single Leg Airplane
When Done, Work & Rest Strong:
6-10 X High Row, Rest
6-10 X Overhead Tricep Extension, Rest
6-10 X Deadlift, Rest
Repeat Until Time For Finisher
Finisher: 30 Second Of Tricep Push-Ups
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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 - 23 Minutes | 23 Minute |
| rower | Rower - 9 Minutes | 9 Minute |
| floor | Weight Floor - 12.5 Minutes | 12.5 Minute |