Today's Orange Theory Workout Intel – Wednesday 3/11/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
A 2-block endurance workout alternating between treadmill distance challenges and rowing/floor exercises with explosive movements and a 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 - Block 1 - 10.5 Minutes
Goal: Accumulate As Much Distance Possible
Clear Screen
1 Minute Base @ 3% (PW @ 5%+)
1 Minute Base @ 4% (PW @ 6%+)
1 Minute Base @ 5% (PW @ 7%+)
1 Minute Base
45 Second Base @ 4% (PW @ 6%+)
45 Second Base @ 5% (PW @ 7%+)
45 Second Base @ 6% (PW @ 8%+)
1 Minute Base
30 Second Base @ 5% (PW @ 7%+)
30 Second Base @ 6% (PW @ 8%+)
30 Second Base @ 7% (PW @ 8%+)
1 Minute Base
45 Second All Out (PW @ 10%+)
Check & Remember Distance
Collapse (Member's Choice)
2.5 Minutes To Transition To The Floor
🏋️🚣 Rower / Weight Floor Block 1 - 10.5 Minutes
Buy-In - 3 Minute Row Build:
1 Minute Base Row
1 Minute Push Row
1 Minute All Out Row
Back-To-Back - Load & Xplode:
8 X Tap Front Squat
8 X Tap Squat Jump, Rest
8 Total X Pullover With Alt Leg Extension, Rest
Repeat Until Time Is Called
2.5 Minute To Transition To The Treadmill, Get To Base
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🏃 Treadmill - Block 2 - 10.5 Minutes
Goal: Match Or Beat Your Distance From Block 1
Clear Screen
1 Minute Base @ 3% (PW @ 5%+)
1 Minute Base @ 4% (PW @ 6%+)
1 Minute Base @ 5% (PW @ 7%+)
1 Minute Base
45 Second Base @ 4% (PW @ 6%+)
45 Second Base @ 5% (PW @ 7%+)
45 Second Base @ 6% (PW @ 8%+)
1 Minute Base
30 Second Base @ 5% (PW @ 7%+)
30 Second Base @ 6% (PW @ 8%+)
30 Second Base @ 7% (PW @ 8%+)
1 Minute Base
45 Second All Out (PW @ 10%+)
Check Distance
Collapse (Member's Choice)
2.5 Minute To Transition To The Floor
🏋️🚣 Rower / Weight Floor Block 2 - 10.5 Minutes
Buy-In - 3 Minute Row Build:
1 Minute Base Row
1 Minute Push Row
1 Minute All Out Row
Back-To-Back - Load & Xplode:
8 X Chest Press
8 X Bench Power Push-Up, Rest
8 Lateral Lunge, Rest
Repeat Until Time For Finisher
Finisher: 45 Second Of Tap Squat Jump
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 - 10.5 Minutes | 10.5 Minutes |
| floor/rower | Rower / Weight Floor Block 1 - 10.5 Minutes | 10.5 Minutes |
| tread | Treadmill - Block 2 - 10.5 Minutes | 10.5 Minutes |
| floor/rower | Rower / Weight Floor Block 2 - 10.5 Minutes | 10.5 Minutes |