Today's Orange Theory Workout Intel – Monday 3/16/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
Treadmill focuses on maintaining paces with increasing incline surges. Floor features alternating upper/lower blocks with coach-led reactive drills.
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 - 23 Minutes
Goal: Maintain Your Paces And Increase Incline On The Incline Surges And Then Return
5.5 Minute Run
90 Second Incline Surge
6.5 Minute Run
90 Second Incline Surge
6.5 Minute Run
Finisher: 90 Second Incline Surge
90 Seconds To Transition To The Floor
🏋️ Weight Floor - Block 1
Back-To-Back Upper/Lower
12 X Shoulder Press (Light)
6 X Goblet Squat (Heavy)
12 X Low Row (Light)
6 Total X Alt Reverse Lunge (Heavy)
Repeat Until Time Is Called
30 Second Recovery
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🏋️ Weight Floor - Block 2
Coach-Led Reactive Drills
Goal: React Quickly To Coach Commands On The Three Exercises
Bodyweight Speed Squats
Bodyweight 5-Step Lateral Agility Shuffle
Bodyweight Quick Forward/Backward Hops
30 Second Recovery
🏋️ Weight Floor - Block 3
Back-To-Back Upper/Lower
12 Total X Alt Shoulder Press (Light)
6 Total X Goblet Alt Step-Out Squat (Heavy)
12 Total X Alt Low Row (Light)
6 Total X Burpee To Alt Reverse Lunge (Heavy)
Repeat Until Time Is Called
30 Second Recovery
🏋️ Weight Floor - Block 4
Coach-Led Reactive Drills
Goal: React Quickly To Coach Commands On The Three Exercises
Bodyweight Speed Squats
Bodyweight 5-Step Lateral Agility Shuffle
Bodyweight Quick Forward/Backward Hops
30 Second Recovery
🏋️ Weight Floor - Block 5
Back-To-Back Upper/Lower
12 Total X Reciprocating Shoulder Press (Light)
6 Total X Goblet Alt Transverse Squat (Heavy)
12 Total X Reciprocating Low Row (Light)
6 X Full Burpee To Alt Reverse Lunge (Heavy)
Repeat Until Time Is Called
30 Second Recovery
🏋️ Weight Floor - Block 6
Coach-Led Reactive Drills
Goal: React Quickly To Coach Commands On The Three Exercises
Bodyweight Speed Squats
Bodyweight 5-Step Lateral Agility Shuffle
Bodyweight Quick Forward/Backward Hops
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 - 23 Minutes | 23 Minute |
| floor | Weight Floor - Block 1 | 5 Minutes |
| floor | Weight Floor - Block 2 | 90 Seconds |
| floor | Weight Floor - Block 3 | 5.5 Minutes |
| floor | Weight Floor - Block 4 | 90 Seconds |
| floor | Weight Floor - Block 5 | 5.5 Minutes |
| floor | Weight Floor - Block 6 | 90 Seconds |