Today's Orange Theory Workout Intel – Thursday 3/12/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
A 3-block treadmill workout with progressive All Out intervals followed by a strength-focused floor/rower block featuring drop sets and compound movements.
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
Buy-In:
30 Second Push (PW @ 8%+)
1 Minute Base
30 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
1 Minute All Out (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2
Buy-In:
45 Second Push (PW @ 8%+)
75 Second Base
30 Second All Out (PW @ 10%+)
75 Second Walking Recovery
45 Second All Out (PW @ 10%+)
75 Second Walking Recovery
1 Minute All Out (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
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🏃 Treadmill - Block 3
Buy-In:
1 Minute Push (PW @ 8%+)
90 Second Base
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery
45 Second All Out (PW @ 10%+)
90 Second Walking Recovery
Finisher: 1 Minute All Out (PW @ 10%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - Block 1
Part 1 - 0:00 To 8:00:
Back-To-Back Drop Set:
6 - 10 X Incline Close Grip Chest Press (Heavy)
Incline Close Grip Chest Press (Lighter) Amrepsap, Rest
Back-To-Back:
6 - 10 Each X Goblet Lateral Lunge
6 - 10 X Trx Rollout To Tricep Extension, Rest
Repeat Until Ready For Next Part
Part 2 - 8:00 - 16:30:
Back-To-Back Drop Set:
6 - 10 X Seated Low Row (Heavy)
Seated Low Row (Lighter) Amrepsap, Rest
Back-To-Back:
6 - 10 Each X Dumbbell Cross Back Lunge
6 - 10 Total X Trx Clutch Curl To Alt Torso Rotation, Rest
Repeat Until Time Is Called
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2
Member's Choice: Lift More Or Row More
5.25 Minute Row Or
Back-To-Back Unilateral Drop Set:
6 - 10 X Goblet Split Squat RFE (Heavy) L
Goblet Split Squat RFE (Lighter) L
6 - 10 X Goblet Split Squat RFE (Heavy) R
Goblet Split Squat RFE (Lighter) R, Rest
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 | 5.75 Minutes |
| tread | Treadmill - Block 2 | 6.75 Minutes |
| tread | Treadmill - Block 3 | 7.75 Minutes |
| floor/rower | Rower / Weight Floor - Block 1 | 16.5 Minutes |
| floor/rower | Rower / Weight Floor - Block 2 | 5.25 Minutes |