Today's Orange Theory Workout Intel – Sunday 3/22/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
Repeat of 3/7/26 featuring a treadmill block focused on increasing push intensity and maintaining all out paces, paired with a rower/weight floor block emphasizing load, mobility, and unilateral strength.
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
Block 1 - 8 Minutes
Goal: Increase Push Intensity And Maintain Your All Out Paces
90 Second Push (PW @ 6%+)
30 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
1 Minute Push (PW @ 6%+)
30 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
30 Second Push (PW @ 8%+)
30 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 4.25 Minutes
Goal: Stay As Close As Possible To Your All Out Pace From Block 1
30 Second All Out @ 2% (PW @ 10%+)
45 Second Walking Recovery
30 Second All Out @ 3% (PW @ 10%+)
45 Second Walking Recovery
30 Second All Out @ 4% (PW @ 10%+)
45 Second Walking Recovery
30 Second All Out @ 5% (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 8 Minutes
Goal: Increase Push Intensity And Maintain Your All Out Paces
90 Second Push (PW @ 6%+)
30 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
1 Minute Push (PW @ 6%+)
30 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
30 Second Push (PW @ 8%+)
30 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
Finisher: 30 Second All Out (PW @ 10%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor
Block 1 - 8 Minutes
Back-To-Back - Load & Mobility:
8 Each X Goblet Split Squat
8 Total X Bodyweight Alt Reverse Lunge With T-Spine Rotation, Rest
Back-To-Back - Load & Mobility:
8 Each X Split Stance Single Arm Low Row
8 Total X Alt Step Back Low Row, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 4.25 Minutes Back-To-Back Unilateral Load & Xplode
6 X Single Arm Deadlift (L)
6 X Single Arm Snatch (L)
6 X Single Arm Deadlift (R)
6 X Single Arm Snatch (R), Rest
Block 3 - 8 Minutes
Back-To-Back - Load & Mobility:
5 Each X Full Lateral Step-Up To Knee Raise
5 Each X Bodyweight Lateral Lunge To Knee Raise With Overhead Reach, Rest
Back-To-Back - Load & Mobility:
8 X Bridge Hold With Close Grip Bench Press (Shoulders On Bench)
5 Each X Bodyweight Single Leg Downdog To Single Leg Knee Drive, Rest
Repeat Until Finisher: 30 Second Alt Single Arm Snatch
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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/rower | Rower / Weight Floor |