Today's Orange Theory Workout Intel – Tuesday 3/3/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
Strength-focused 2G with treadmill push intervals maintaining intensity, followed by floor/rower work with increasing load across three rounds.
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 - 23.5 Minutes
Goal: Maintain Your Push Intensity
1 Minute Push (PW @ 6%+)
45 Second Base
90 Second Push (PW @ 6%+)
45 Second Base
2 Minute Push (PW @ 5%+)
45 Second Base
2.5 Minute Push (PW @ 4%+)
45 Second Base
3 Minute Push (PW @ 4%+)
45 Second Base
2.5 Minute Push (PW @ 4%+)
45 Second Base
2 Minute Push (PW @ 5%+)
45 Second Base
90 Second Push (PW @ 6%+)
45 Second Base
1 Minute Push (PW @ 6%+)
Finisher: 30 Second All Out (PW @ 10%+)
🏋️🚣 Rower / Weight Floor - 23.5 Minutes
Work & Rest Increasing Load
Round 1 - Light Weight:
6 - 10 Each X Front Loaded Single Arm Lateral Lunge, Rest
6 - 10 X High Row To Low Row, Rest
6 - 10 Each X Front Loaded Single Arm Cross-Back Lunge, Rest
6 - 10 X Hammer Curl To Eccentric Bicep Curl, Rest
Member's Choice - Lift More Or Row More:
200m All Out Row, Rest Or
10 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest
Round 2 - Moderate Weight:
6 - 10 Each X Front Loaded Single Arm Lateral Lunge, Rest
6 - 10 X High Row To Low Row, Rest
6 - 10 Each X Front Loaded Single Arm Cross-Back Lunge, Rest
6 - 10 X Hammer Curl To Eccentric Bicep Curl, Rest
Member's Choice - Lift More Or Row More:
200m All Out Row, Rest Or
10 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest
Round 3 - Heavy:
6 - 10 Each X Front Loaded Single Arm Lateral Lunge, Rest
6 - 10 X High Row To Low Row, Rest
6 - 10 Each X Front Loaded Single Arm Cross-Back Lunge, Rest
6 - 10 X Hammer Curl To Eccentric Bicep Curl, Rest
Member's Choice - Lift More Or Row More:
200m All Out Row, Rest Or
10 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest
Bonus: Repeat Round 3 Or Row For Distance Until Time For The Finisher
Finisher Lift More Or Row More: 30 Second All Out Row Or 30 Second Of Low Plank
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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 - 23.5 Minutes | 23.5 Minutes |
| floor/rower | Rower / Weight Floor - 23.5 Minutes | 23.5 Minutes |