Today's Orange Theory Workout Intel – Monday 3/9/26
Type
Format
2G
Difficulty
Unknown●●●●●
Est. Splats
Push/Base intervals on the treadmill with increasing intensity, paired with lower body and upper body strength work 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 - Block 1
Goal: Increase Push Paces As The Duration Decreases And Maintain Your Base
3 Minute Push (PW @ 4%+)
1 Minute Base
2 Minute Push (PW @ 5%+)
1 Minute Base
1 Minute Push (PW @ 6%+)
90 Second Base
1 Minute All Out (PW @ 10%+)
2 Minute Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2
Goal: Increase Your Base Pace And Maintain Your Push
1 Minute Push (PW @ 6%+)
3 Minute Base
1 Minute Push (PW @ 6%+)
2 Minute Base
1 Minute Push (PW @ 6%+)
90 Second Base
Finisher: 1 Minute All Out (PW @ 10%+)
90 Second To Transition To The Floor
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🏋️🚣 Rower / Weight Floor - Block 1
10 Total X Alt Full Step-Up, Rest
10 X Chest Press To Reach
10 Total X TRX Alt Reverse Lunge, Rest
10 Total X TRX Alt Forward Lunge With Y-Raise, Rest
Repeat Until Time For Buy-Out: 1 Minute All Out Row, Check & Remember Distance
2 Minute Recovery
🏋️🚣 Rower / Weight Floor - Block 2
10 Each X Single Arm Single Leg Lateral Step-Up, Rest
10 X Chest Fly, Rest
10 X Walking Recovery Y-Raise, Rest
10 X TRX Rollout, Rest
Repeat Until Time For Finisher: 1 Minute All Out Row, Check Distance
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 | 10.5 Minutes |
| tread | Treadmill - Block 2 | 10.5 Minutes |
| floor/rower | Rower / Weight Floor - Block 1 | 10.5 Minutes |
| floor/rower | Rower / Weight Floor - Block 2 | 10.5 Minutes |