Today's Orange Theory Workout Intel – Tuesday 3/31/26
Type
Format
2G/3G
Difficulty
Hard●●●●●
Est. Splats
32-42
A 60-minute power-focused workout repeating the very first OTF template, featuring push/all-out intervals on tread and rower with explosive floor work including lateral bounds and squat jumps.
Here's the full breakdown for today's template, covering 2G/3G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Tread Block — Push & All-Out Intervals
Block 1 (4.5 Minute):
1 Minute Push (PW @ 6%+)
30 Second Base
30 Second AO (PW @ 10%+)
45 Second Walking Recovery
30 Second AO (PW @ 10%+)
45 Second Walking Recovery
30 Second AO (PW @ 10%+)
90 Second Walking Recovery
Block 2 (3.75 Minute):
90 Second Push (PW @ 6%+)
30 Second Base
30 Second AO (PW @ 10%+)
45 Second Walking Recovery
30 Second AO (PW @ 10%+)
90 Second Walking Recovery
Block 3 (3 Minute):
2 Minute Push (PW @ 5%+)
30 Second Base
30 Second AO finisher (PW @ 10%+)
🚣 Row Block — Push Row & Explosive Work
Block 1 (4.5 Minute):
1 Minute Push Row
30 Second Transition
30 Second squat jumps
45 Second Transition
30 Second AO Row
45 Second Rest
30 Second AO Row
90 Second recovery
Block 2 (3.75 Minute):
90 Second Push Row
30 Second Transition
30 Second squat jumps
45 Second Transition
30 Second AO Row
90 Second recovery
Block 3 (3 Minute):
2 Minute Push Row
30 Second Transition
30 Second squat jumps finisher
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🏋️ Floor Block — Lower Body Strength & Explosive Plyos
Part 1 (6 Minute): 1 Minute lateral bounds (stick it) buy-in
Back-to-back: 5x alt reverse lunge to neutral grip Push press
10x low Row to deadlift
10x clean (Rest)
Repeat until Part 2
Part 2 (5.25 Minute): 45 Second lateral bounds (stick it)
45 Second lateral bounds to single leg hop buy-in
Resume from last exercise: 5x alt reverse lunge to neutral grip Push press
10x low Row to deadlift
10x clean (Rest)
Repeat until Part 3
Part 3 (3 Minute): 40 Second lateral bounds (stick it)
40 Second lateral bounds to single leg hop
40 Second lateral bounds to squat jump buy-in
30 Second Rest
30 Second neutral grip Push press finisher
How Was This Workout?
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Things to Consider
- 1.Use the 90-second walk recoveries strategically to dial in your push and all-out paces—this template repeats, so nail your resistance and incline targets early.
- 2.Squat jumps by the rower can be tight; modify with step-back squats if space is limited, and focus on controlled landings to protect your knees.
- 3.On the floor, pace your buy-in lateral bounds so you have gas in the tank for the strength-focused back-to-back exercises; don't burn out early on plyos.
- 4.Track which exercises you complete in each part of the floor block so you can seamlessly resume and maximize reps in the repeating sequence.
- 5.The multiple all-out finishers (tread, rower, floor) demand mental toughness—break them into smaller chunks and go all-in on the last 15 seconds of each block.
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 | Push & All-Out Intervals | 11.25 Minute (3 blocks) |
| rower | Push Row & Explosive Work | 11.25 Minute (3 blocks) |
| floor | Lower Body Strength & Explosive Plyos | 14.25 Minute (3 parts) |