Today's Orange Theory Workout Intel – Monday 3/30/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
20-32
Classic power template with 23-minute tread block of 30-second all-outs separated by 3-minute walking recoveries, followed by a dedicated 9-minute row block with crew rows and a short floor circuit.
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.
🏃 Tread Block — Progressive All-Outs
Buy-in: 90 Second Push @ 6%+ Incline
Round 1-6:
30 Second All Out @ 10%+ Incline
3 Minute Walking Recovery (get to Base when ready)
Finisher: 30 Second All Out @ 10%+ Incline
Goal: Increase All Out pace each round; use Walking Recovery to return to green and Base pace
🚣 Row Block — All-Outs with Crew Rows
Buy-in: 90 Second Push Row
Round 1-2:
30 Second All Out Row
3 Minute recovery Row (Transition to crew Row @ 20-24 strokes/min when ready)
Round 3: 30 Second All Out Row (finisher)
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🏋️ Floor Block — Stability Circuit & Dumbbell Work
Stability Circuit (1 round): 12x TRX squat to high Row
12x TRX tricep extension
12 total x alternating single leg airplane
Work & Rest Strong (Repeat until finisher): 6-10x high Row (Rest)
6-10x overhead tricep extension (Rest)
6-10x deadlift (Rest)
Finisher: 30 Second tricep Push-ups
How Was This Workout?
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Things to Consider
- 1.Hit green during your 3-minute walking recoveries on the tread, then immediately return to base pace—don't waste time drifting at a slower speed.
- 2.On the rower, lock into the crew row pace (20-24 strokes/min) as soon as you're ready to synchronize with your crew; the captain typically goes first.
- 3.For the floor stability circuit, focus on controlled, deliberate TRX movements to build balance and core engagement before moving to heavier dumbbell work.
- 4.During the 'work & rest strong' section on the floor, choose your rep range (6-10) based on weight selected, and maintain quality form over speed.
- 5.Pace your tread all-outs progressively—don't go all-out on round 1; save your strongest efforts for rounds 4-6 to finish strong.
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 | Progressive All-Outs | 23 minutes (7 rounds) |
| rower | All-Outs with Crew Rows | 9 minutes (3 rounds) |
| floor | Stability Circuit & Dumbbell Work | 12.5 minutes |