Today's Orange Theory Workout Intel – Saturday 3/28/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
A repeat of 3/13/26 featuring treadmill speed surges and all outs combined with floor work focusing on weight surges and rowing intervals.
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 - 8 Minutes
Goal: Choose Your Own Speed And Every 2 Minutes Increase Your Pace By An Amount You Choose For 1 Minute And Then Return Back To Your Starting Speed
2 Minute Tread
1 Minute Speed Surge
2 Minute Tread
1 Minute Speed Surge
2 Minute Tread
1 Minute Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2 - 2 Minutes
45 Second All Out (Pw @ 10%+)
30 Second Walking Recovery
45 Second All Out (Pw @ 10%+)
1 Minute Walking Recovery, Get To Base When Ready
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🏃 Treadmill - Block 3 - 8 Minutes
Goal: Choose Your Own Speed And Every 2 Minutes Increase Your Pace By An Amount You Choose For 1 Minute And Then Return Back To Your Starting Speed
2 Minute Tread
1 Minute Speed Surge
2 Minute Tread
1 Minute Speed Surge
2 Minute Tread
1 Minute Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 4 - 2 Minutes
45 Second All Out (Pw @ 10%+)
30 Second Walking Recovery
45 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
🏋️ Weight Floor - Block 1 - 8 Minutes
Goal: Use A Normal Weight For The First 5 Reps, Heavier For The Next 5 Reps And Then Return Back To The Starting Load For The Last 5 Reps
Back-To-Back Weight Surge And Return:
5 X Neutral Grip Shoulder Press (Moderate)
5 X Neutral Grip Shoulder Press (Heavy)
5 X Neutral Grip Shoulder Press (Moderate), Rest
Back-To-Back Weight Surge And Return:
5 X Sumo Goblet Squat (Moderate)
5 X Sumo Goblet Squat (Heavy)
5 X Sumo Goblet Squat (Moderate), Rest
12 Total X Bicycle Crunch
Repeat Until Time Is Called
1 Minute To Transition To The Rower
🚣 Rower - Block 1 - 2 Minutes
45 Second All Out Row
30 Second Recovery Row
45 Second All Out Row
1 Minute To Transition To The Floor
🏋️ Weight Floor - Block 2 - 8 Minutes
Goal: Use A Normal Weight For The First 5 Reps, Heavier For The Next 5 Reps And Then Return Back To The Starting Load For The Last 5 Reps
Back-To-Back Weight Surge And Return:
5 X Hammer Curl (Moderate)
5 X Hammer Curl (Heavy)
5 X Hammer Curl (Moderate), Rest
Back-To-Back Weight Surge And Return:
5 X Sumo Deadlift (Moderate)
5 X Sumo Deadlift (Heavy)
5 X Sumo Deadlift (Moderate), Rest
12 X Back Extension
Repeat Until Time Is Called
1 Minute To Transition To The Rower
🚣 Rower - Block 2 - 2 Minutes
45 Second All Out Row
30 Second Recovery Row
45 Second All Out Row
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 - 8 Minutes | 8 Minutes |
| tread | Treadmill - Block 2 - 2 Minutes | 2 Minutes |
| tread | Treadmill - Block 3 - 8 Minutes | 8 Minutes |
| tread | Treadmill - Block 4 - 2 Minutes | 2 Minutes |
| floor | Weight Floor - Block 1 - 8 Minutes | 8 Minutes |
| rower | Rower - Block 1 - 2 Minutes | 2 Minutes |
| floor | Weight Floor - Block 2 - 8 Minutes | 8 Minutes |
| rower | Rower - Block 2 - 2 Minutes | 2 Minutes |