Today's Orange Theory Workout Intel – Wednesday 3/4/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
A 2G workout featuring three 7-minute AMRAP blocks on the treadmill paired with three 7-minute circuits on the weight floor, combining running with bodyweight and weighted exercises.
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 - Block 1 - 7 Minutes
Goal: Complete As Many Rounds As Possible
0.3 Mile Run @ 3-5% (Pw 0.15 Miles @ 3 - 5%)
10 X Bodyweight Squat
Repeat Until Time Is Called
Count & Remember Rounds
1 Minute Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2 - 7 Minutes
Goal: Complete As Many Rounds As Possible, Complete At Least 1 More Round Than Block 1
0.2 Mile Run @ 4-6% (Pw 0.1 Miles @ 4 - 6%)
10 X Bodyweight Good Morning
Repeat Until Time Is Called
Count & Remember Rounds
1 Minute Walking Recovery, Get To Base When Ready
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🏃 Treadmill - Block 3 - 7 Minutes
Goal: Complete As Many Rounds As Possible, Complete At Least 1 More Round Than Block 2
0.1 Mile Run @ 5-7% (Pw 0.05 Miles @ 5 - 7%)
10 Total X Bodyweight Alt Knee Raise With Torso Rotation
Repeat Until Time Is Called
Count & Remember Rounds
90 Sec To Transition To The Floor
🏋️ Weight Floor - Block 1 - 7 Minutes
8 X Neutral Grip Front Raise To Hammer Curl
8 Total X Front Loaded Alt Forward Lunge
8 Total X Chest Press
Repeat Until Time Is Called
1 Minute Recovery
🏋️ Weight Floor - Block 2 - 7 Minutes
8 X Good Morning With Tricep Kickback
8 Total X Alt Reverse Lunge
8 X Pullover
Repeat Until Time Is Called
1 Minute Recovery
🏋️ Weight Floor - Block 3 - 7 Minutes
8 Total X Alt Neutral Grip Push Press With Rotation
8 Each X Swing Lunge With Rotation
12 Total X Seated Torso Rotation
Repeat Until Time Is Called
How Was This Workout?
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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 - Block 1 - 7 Minutes | 7 Minutes |
| tread | Treadmill - Block 2 - 7 Minutes | 7 Minutes |
| tread | Treadmill - Block 3 - 7 Minutes | 7 Minutes |
| floor | Weight Floor - Block 1 - 7 Minutes | 7 Minutes |
| floor | Weight Floor - Block 2 - 7 Minutes | 7 Minutes |
| floor | Weight Floor - Block 3 - 7 Minutes | 7 Minutes |