Today's Orange Theory Workout Intel – Tuesday 3/17/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
Repeat of 3/2/26. A 2G workout featuring treadmill builds with increasing All Out intensity, weight floor strength work, and rower all-out challenges.
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
Goal: Increase Your All Out Intensity Each Build
Build 1:
3 Minute Base
90 Second Push (Pw @ 6%+)
1 Minute All Out (Pw @ 10%+)
1 Minute Walking Recovery
Build 2:
2 Minute Base
1 Minute Push (Pw @ 6%+)
45 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery
Build 3:
1 Minute Base
30 Second Push (Pw @ 8%+)
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2
Part 1 - Coach Timed:
45 Second All Out (Pw @ 10%+), Remember Intensity
Walking Recovery Until Ready To Begin Next Part
Part 2 - Member Timed:
Goal: All Out Challenge - Less Is More
Red Goal: Complete 2 Rounds
Orange Goal: Complete 3 Rounds
Green Goal: Complete 4 Rounds
45 Second All Out (Pw @ 10%+), Remember Intensity
Walking Recovery Until Ready To Begin Next All Out
Repeat Part 2 Until Time Is Called
90 Second To Transition To The Floor
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🏋️ Weight Floor - 13.25 Minutes
3 Rounds Back-To-Back:
8 Each X Low Band Single Leg Hold With Single Arm Shoulder Press
8 X Low Band Overhead Tricep Extension
4 X Low Band Goblet Squat Hold Lateral Walk
8 X Low Band Single Dumbbell Good Morning, Rest
Bonus - Work & Active Recovery:
8 X Dumbbell Bench Sit-Up To Stand
16 Total X Bodyweight Alt Full Step-Up
90 Seconds To Transition To The Rower
🚣 Rower - 8 Minutes
Part 1 - Coach Timed:
45 Second All Out Row, Check & Remember Average Watts
Rest Until Ready To Begin Next Part
Part 2 - Member Timed:
Goal: All Out Challenge - Less Is More
Red Goal: Complete 2 Rounds
Orange Goal: Complete 3 Rounds
Green Goal: Complete 4 Rounds
45 Second All Out Row, Check & Remember Average Watts
Rest Until Ready To Begin Next All Out
Repeat Part 2 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 | 13.25 Minutes |
| tread | Treadmill - Block 2 | 8 Minutes |
| floor | Weight Floor - 13.25 Minutes | 13.25 Minutes |
| rower | Rower - 8 Minutes | 8 Minutes |