Today's Orange Theory Workout Intel – Saturday 4/11/26
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
A power-focused 3G workout featuring three intense tread blocks with escalating All Outs, a dynamic row block with full-body movements, and two challenging floor blocks centered on BOSU work.
Here's the full breakdown for today's power template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - 20.5 Minutes
Tread Block 1 - 7.25 Minutes
30 Second Push (PW @ 8%+)
75 Second Base
1 Minute Push (PW @ 6%+)
75 Second Base
90 Second Push (PW @ 6%+)
75 Second Base
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Tread Block 2 - 6.5 Minutes
1 Minute Base @ 4% (PW @ 6%+)
1 Minute Base
1 Minute Base @ 5% (PW @ 7%+)
1 Minute Base
1 Minute Base @ 6% (PW @ 8%+)
1 Minute Base
30 Second All Out
90 Second Walking Recovery, Get To Base When Ready
Tread Block 3 - 6.75 Minutes
15 Second Base
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
15 Second Base
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
15 Second Base
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
Finisher: 45 Second All Out (PW @ 10%+)
90 Second To Transition To The Rower
🚣 Rower - 7.25 Minutes
7.25 Minutes Work & Active Recovery
8 x Alt Reverse Lunge To Bicep Curl To Front Squat
200 Meter Base Row
Repeat Until Time Is Called
90 Second Recovery
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.
🏋️ Weight Floor - 13.5 Minutes
Floor Block 1 - 6.5 Minutes Work & Active Recovery
8 x BOSU Kneeling Shoulder Press
8 x BOSU Bridge Hold With Chest Fly
12 Total x Alt BOSU Superhero
Repeat Until Time Is Called
90 Second Recovery
Floor Block 2 - 6.75 Minutes Work & Active Recovery Anchor
15 Second BOSU Push-Up
45 Second BOSU Plank Pop
1 Minute Bodyweight Single Arm Single Leg Deadlift (L)
15 Second BOSU Push-Up
45 Second BOSU Plank Pop
1 Minute Bodyweight Single Arm Single Leg Deadlift (R)
15 Second BOSU Push-Up
45 Second BOSU Plank Pop
1 Minute Bodyweight Alt Single Arm Single Leg Deadlift
Finisher: 45 Second BOSU Full Burpee
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
Things to Consider
- 1.The power blocks demand quick transitions — consider using the recovery time to mentally prepare for the next block rather than fully recovering
- 2.BOSU work requires core stability; some members find it helpful to think about control over speed in the balance-focused movements
- 3.The tread blocks escalate in intensity with more All Outs in Block 3 — one approach is to conserve energy strategically through Blocks 1 and 2
- 4.The row block combines cardio with functional strength; you might pace the rowing to allow sustainable reps rather than going all-out on each row
- 5.Consider your base pace carefully on the incline work in Tread Block 2 — the inclines will feel heavier than normal flat running
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.
Power days mix sprints and floor explosiveness. A versatile cross-trainer handles both.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 20.5 Minutes | 20.5 min |
| rower | Rower - 7.25 Minutes | 7.25 min |
| floor | Weight Floor - 13.5 Minutes | 13.5 min |