Today's Orange Theory Workout Intel – Tuesday 3/10/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
A 2G workout featuring treadmill push/all out intervals with increasing recovery times, followed by a rower 1600m countdown circuit with Y-Bell squats and lunges, and a weight floor anchor with burpee finisher.
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 - 14.5 Minutes
Goal: Maintain Your Push Intensity At 6% And Maintain Or Increase Your All Out Paces
30 Second Push (PW @ 8%+)
30 Second Push @ 6% (PW @ 10%+)
45 Second Walking Recovery
30 Second All Out (PW @ 10%+)
45 Second Walking Recovery
30 Second Push (PW @ 8%+)
30 Second Push @ 6% (PW @ 10%+)
1 Minute Walking Recovery
30 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
30 Second Push (PW @ 8%+)
30 Second Push @ 6% (PW @ 10%+)
75 Second Walking Recovery
30 Second All Out (PW @ 10%+)
75 Second Walking Recovery
30 Second Push (PW @ 8%+)
30 Second Push @ 6% (PW @ 10%+)
90 Second Walking Recovery
Finisher:
30 Second Push (PW @ 8%+)
1 Minute Push @ 6% (PW @ 10%+)
3 Minute To Transition To The Rower
🚣 Rower - 14.5 Minutes
Goal: Complete The 1600m Countdown
Select 1600m Countdown
Circuit:
1 Minute All Out Row
16 Total X Y-Bell (Or Medicine Ball) Step-Out Squat
1 Minute All Out Row
16 Total X Y-Bell (Or Medicine Ball) Alt Reverse Lunge
Repeat Until You Finish 1600m
Bonus: Row Until Time For Finisher
Finisher:
30 Second Push Row
1 Minute All Out Row
3 Minute To Transition To The Floor
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🏋️ Weight Floor - 14.5 Minutes
Circuit - Anchor
2 Rounds:
8 X Bench Tap Squat Thruster (Anchor)
16 Total X Seated Alt Bicep Curl
8 X Bench Tap Squat Thruster (Anchor)
16 Total X Bench Alt Tricep Extension
8 X Bench Tap Squat Thruster (Anchor)
16 Total X High Plank Switch Alt Low Row
When Done, Repeat The Following Until Time For The Finisher:
16 Total X Seated Alt Bicep Curl
16 Total X Bench Alt Tricep Extension
16 Total X High Plank Switch Alt Low Row
Finisher:
90 Second To Complete 16 X Full Burpee (Birthday Burpees!)
Bonus: High Plank (Rest As Needed) 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 - 14.5 Minutes | 14.5 Minutes |
| rower | Rower - 14.5 Minutes | 14.5 Minutes |
| floor | Weight Floor - 14.5 Minutes | 14.5 Minutes |