Today's Orange Theory Workout Intel – Wednesday 3/18/26
Type
Benchmark
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
200m Row Benchmark workout featuring three treadmill blocks focused on distance accumulation and three floor/rower blocks centered on 200m row sprints.
Here's the full breakdown for today's benchmark template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - Block 1
Goal: Choose Your Own Pace And Accumulate As Much Distance As Possible
Clear Screen
6.5 Minute Tread
Check & Remember Distance
90 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2
Goal: Choose Your Own Pace And Increase Every Minute Of The 2 Minute Build Block. Match Or Beat Your Distance From Block 1.
Clear Screen
4.5 Minute Tread
1 Minute Push To All Out (Pw @ 6-10%)
1 Minute All Out (Pw @ 10%+)
Check & Remember Distance
90 Second Walking Recovery, Get To Base When Ready
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🏃 Treadmill - Block 3
Goal: Choose Your Own Pace And Increase Every Minute Of The 3 Minute Build Block. Match Or Beat Your Distance From Block 1.
Clear Screen
3.5 Minute Tread
1 Minute Push (Pw @ 6%+)
1 Minute Push To All Out (Pw @ 6-10%+)
Finisher: 1 Minute All Out (Pw @ 10%+)
90 Seconds To Transition To The Floor
🏋️🚣 Rower / Weight Floor - Block 1
Buy-In: 200m Row
Circuit:
8 X Bodyweight Squat To Toes
8 X High Pull
8 X Hip Hinge Swing
Repeat Until Time Is Called
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2
Goal: Complete Row As Quick As Possible
Buy-In:
Clear Row Monitor
200m Row
Check & Remember Time
Record Time In Challenge Tracker
Circuit:
6 - 10 X Pullover
6 - 10 Total X Alt Chest Press
Repeat Until Time Is Called
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 3
Goal: Complete Row As Quick As Possible
Buy-In:
Clear Row Monitor
200m Row
Check & Remember Time
Record Time In Challenge Tracker
Circuit:
6 - 10 Total X Alt Bicep Curl
6 - 10 X Deadlift
Repeat Until Time Is Called
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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 - Block 1 | 6.5 Minutes |
| tread | Treadmill - Block 2 | 6.5 Minutes |
| tread | Treadmill - Block 3 | 6.5 Minutes |
| floor/rower | Rower / Weight Floor - Block 1 | 6.5 Minutes |
| floor/rower | Rower / Weight Floor - Block 2 | 6.5 Minutes |
| floor/rower | Rower / Weight Floor - Block 3 | 6.5 Minutes |