Today's Orange Theory Workout Intel – Friday 3/6/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
A descending treadmill block with walking recoveries followed by a rowing circuit and floor strength work focusing on maintaining pace as duration decreases.
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
Goal: Maintain Or Increase Your Tread Paces As Duration Decreases
5 Minute Tread
90 Second Walking Recovery
4 Minute Tread
90 Second Walking Recovery
3 Minute Tread
90 Second Walking Recovery
2 Minute Tread
90 Second Walking Recovery
1 Minute Tread
90 Second Walking Recovery
Finisher: 30 Second All Out (PW @ 10%+)
90 Second To Transition To The Rower
🚣 Rower - 5 Minutes Circuit
Goal: Increase Watts As Distance Decreases
4 Rounds:
200 / 150 / 100 / 50m Push Row @ 22-24 Strokes / Minute
12 Total X Alt Arnold Press
Bonus: Row Until Time Is Called
90 Second To Transition To The Floor
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🏋️ Weight Floor
Block 1 - 4 Minutes Back-To-Back
Goal: Complete 2 - 4 Rounds
10 X Pogo Hops
10 Total X Alt Power Skip
10 X Speed Squat
5 Each X 90 Degree Pop Squat, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 11 Minutes Work & Rest
10 X Supinated Grip Tricep Kickback, Rest
5 Each X Single Arm Step Out Squat, Rest
5 X Bicep Curl To Wide Bicep Curl, Rest
5 Each X Front Loaded Single Arm Cross Back Lunge, Rest
Repeat Until Time Is Called
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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 |
| rower | Rower - 5 Minutes Circuit | 5 Minute |
| floor | Weight Floor |