Today's Orange Theory Workout Intel – Sunday 3/8/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
A Run/Row workout with increasing treadmill inclines paired with rowing sprints, followed by a comprehensive floor block with upper/lower body circuits and a Clean to Front Squat finisher.
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 |