OTFinsider.com Today's Orange Theory Workout Intel – Sunday 3/1/26
- OTF Insider
- Feb 28
- 2 min read
OTFinsider.com Today's Orange Theory Workout Intel – Sunday 3/1/26
Treadmill
Block 1 - 4.5 Minutes
1 Minute Push (PW @ 6%+)
30 Second Base
30 Second All Out (PW @ 10%+)
45 Second Walking Recovery
30 Second All Out (PW @ 10%+)
45 Second Walking Recovery
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 3.75 Minutes
90 Second Push (PW @ 6%+)
30 Second Base
30 Second All Out (PW @ 10%+)
45 Second Walking Recovery
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 3 Minutes
2 Minute Push (PW @ 5%+)
30 Second Base
Finisher: 30 Second All Out (PW @ 10%+)
3 Minute To Transition To The Rower
Rower
Block 1 - 4.5 Minutes
1 Minute Push Row
30 Second Transition
30 Second Of Squat Jumps
45 Second Transition
30 Second All Out Row
45 Second Rest
30 Second All Out Row
90 Second Recovery
Block 2 - 3.75 Minutes
90 Second Push Row
30 Second Transition
30 Second Of Squat Jumps
45 Second Transition
30 Second All Out Row
90 Second Recovery
Block 3 - 3 Minutes
2 Minute Push Row
30 Second Transition
Finisher: 30 Seconds Of Squat Jumps
3 Minute To Transition To The Floor
Weight Floor - 14.25 Minutes
Part 1 - 0:00 - 6:00:
Buy-In - Add-On:
1 Minute Of Lateral Bound (Stick It)
Back-To-Back:
5 X Alt Reverse Lunge To Neutral Grip Push Press
10 X Low Row To Deadlift
10 X Clean, Rest
Repeat Until Time For Part 2, Remember Last Exercise Completed
Part 2 - 6:00 - 11:15:
Buy-In - Add-On:
45 Second Of Lateral Bound (Stick It)
45 Second Of Lateral Bound To Single Leg Hop
Back-To-Back:
Begin At Last Exercises Completed
5 X Alt Reverse Lunge To Neutral Grip Push Press
10 X Low Row To Deadlift
10 X Clean, Rest
Repeat Until Time For Part 3
Part 3 - 11:15 - 14.25:
Buy-In - Add-On:
40 Second Of Lateral Bound (Stick It)
40 Second Of Lateral Bound To Single Leg Hop
40 Second Of Lateral Bound To Squat Jump
30 Second Rest
Finisher: 30 Second Of Neutral Grip Push Press
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