Today's Orange Theory Workout Intel – Saturday 3/14/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
Run/Row block with alternating treadmill pushes and row intervals, followed by a weight floor block with compound movements and a push press challenge 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 / Row Block - 22.5 Minutes
Goal: Maintain Your Tread And Row Intensity
3 Minute Push (PW @ 4%+)
45 Second To Transition To The Rower
2 Minute Push Row
45 Second To Transition To The Treadmill
3 Minute Push (PW @ 4%+)
45 Second To Transition To The Rower
2 Minute Push Row
45 Second To Transition To The Treadmill
3 Minute Push (PW @ 4%+)
45 Second To Transition To The Rower
2 Minute Push Row
45 Second To Transition To The Treadmill
3 Minute Push (PW @ 4%+)
90 Second To Transition To The Floor
🏋️ Weight Floor Block 1 - 18.75 Minutes
Work & Rest:
4 - 8 Each X Single Arm Neutral Grip Thruster With Rotation, Rest
4 - 8 Each X Low Bench Step-Down Reverse Lunge To Single Leg Knee Drive, Rest
4 - 8 Total X Alt Low Row (Explosive), Rest
Back-To-Back:
12 Total X Speed Skater
12 Total X Low Bench Alt Lateral Step-Over
12 Total X Low Bench Standing Alt Toe Tap, Rest
Repeat Until Time Is Called
45 Second Recovery
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🏋️ Weight Floor Block 2 - 3 Minutes
Green: Complete 18 Reps
Orange: Complete 24 Reps
Red: Complete 30+ Reps
Push Press Challenge:
40 Second - Front Loaded Walking Lunges
20 Second - Neutral Grip Push Press
40 Second - Front Loaded Walking Lunges
20 Second - Neutral Grip Push Press
40 Second - Front Loaded Walking Lunges
Finisher: 20 Second - Neutral Grip Push Press
Count & Check Reps
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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 |
|---|---|---|
| run/row | Treadmill / Row Block - 22.5 Minutes | 22.5 Minutes |
| floor | Weight Floor Block 1 - 18.75 Minutes | 18.75 Minutes |
| floor | Weight Floor Block 2 - 3 Minutes | 3 Minutes |