Today's Orange Theory Workout Intel – Tuesday 3/24/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
Run/Row format with increasing incline intervals followed by 360 strength blocks on the floor.
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 / Rower - 23.5 Minutes
Goal: Maintain Your Tread Intensity As The Incline Increases
Round 1:
0.5 Mile Tread @ 2% (PW 0.25 Miles @ 2%+)
100m All Out Row (20-22 Strokes / Minute)
1 Minute Walking Recovery
Round 2:
0.4 Mile Tread @ 4% (PW 0.2 Miles @ 4%+)
100m All Out Row (20-22 Strokes / Minute)
1 Minute Walking Recovery
Round 3:
0.3 Mile Tread @ 6% (PW 0.15 Miles @ 6%+)
100m All Out Row (20-22 Strokes / Minute)
1 Minute Walking Recovery
Round 4:
320m / 0.2 Mile Tread @ 8% (PW 0.10 Miles @ 8%+)
100m All Out Row (20-22 Strokes / Minute)
1 Minute Walking Recovery
Round 5:
0.1 Mile Tread @ 10% (PW 0.05 Miles @ 10%+)
100m All Out Row (20-22 Strokes / Minute)
Bonus: Tread Or Row Until Time For Finisher
Finisher:
1 Minute All Out (PW @ 10%+) Or
1 Minute All Out Row
90 Seconds To Transition To The Floor
🏋️ Weight Floor
Block 1 - 9 Minutes
Back-To-Back - 360 Upper:
10 X Neutral Grip Front Raise
10 X Lateral Raise
10 X Reverse Fly, Rest
Back-To-Back - 360 Lower:
10 Total X Front-Loaded Alt Forward Lunge
10 Total X Goblet Alt Lateral Shift
10 Total X Alt Reverse Lunge To 2 X Calf Raise, Rest
Repeat Until Time Is Called
90 Seconds Recovery
Block 2 - 10 Minutes
Back-To-Back - 360 Upper:
10 X TRX Chest Press
5 Each X TRX Side-Facing Single Arm Bicep Curl
10 X TRX Low Row, Rest
Back-To-Back - 360 Lower:
10 Total X Farmer's March Place
5 Each X Half Kneeling High To Low Chop
10 X Superhero, Rest
Repeat Until Time Is Called
1 Minute Recovery
Block 3 - 2 Minutes Back-To-Back
Goal: Match Or Beat Reps Of The Clean To Front Squat
30 Seconds Of Clean To Front Squat, Count & Remember Reps
15 Seconds Rest
30 Seconds Of Clean To Front Squat. Count & Check Reps
15 Seconds Rest
Finisher: 30 Seconds Of Clean To Front Squat, 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 / Rower - 23.5 Minutes | 23.5 Minutes |
| floor | Weight Floor | 21 Minutes |