Today's Orange Theory Workout Intel – Friday 3/13/26

OTFinsider.com Today's Orange Theory Workout Intel – Friday 3/13/26

Treadmill

Block 1 - 8 Minutes

Goal: Choose Your Own Speed And Every 2 Minutes Increase Your Pace By An Amount You Choose For 1 Minute And Then Return Back To Your Starting Speed

2 Minute Tread

1 Minute Speed Surge

2 Minute Tread

1 Minute Speed Surge

2 Minute Tread

1 Minute Walking Recovery, Get To Base When Ready

Block 2 - 2 Minutes

45 Second All Out (Pw @ 10%+)

30 Second Walking Recovery

45 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery, Get To Base When Ready

Block 3 - 8 Minutes

Goal: Goal: Choose Your Own Speed And Every 2 Minutes Increase Your Pace By An Amount You Choose For 1 Minute And Then Return Back To Your Starting Speed

2 Minute Tread

1 Minute Speed Surge

2 Minute Tread

1 Minute Speed Surge

2 Minute Tread

1 Minute Walking Recovery, Get To Base When Ready

Block 4 - 2 Minutes

45 Second All Out (Pw @ 10%+)

30 Second Walking Recovery

45 Second All Out (Pw @ 10%+)

90 Second To Transition To The Floor

Weight Floor Block 1 - 8 Minutes

Goal: Use A Normal Weight For The First 5 Reps, Heavier For The Next 5 Reps And Then Return Back To The Starting Load For The Last 5 Reps

Back-To-Back Weight Surge And Return:

5 X Neutral Grip Shoulder Press (Moderate)

5 X Neutral Grip Shoulder Press (Heavy)

5 X Neutral Grip Shoulder Press (Moderate), Rest

Back-To-Back Weight Surge And Return:

5 X Sumo Goblet Squat (Moderate)

5 X Sumo Goblet Squat (Heavy)

5 X Sumo Goblet Squat (Moderate), Rest

12 Total X Bicycle Crunch

Repeat Until Time Is Called

1 Minute To Transition To The Rower

Rower Block 1 - 2 Minutes

45 Second All Out Row

30 Second Recovery Row

45 Second All Out Row

1 Minute To Transition To The Floor

Weight Floor Block 2 - 8 Minutes

Goal: Use A Normal Weight For The First 5 Reps, Heavier For The Next 5 Reps And Then Return Back To The Starting Load For The Last 5 Reps

Back-To-Back Weight Surge And Return:

5 X Hammer Curl (Moderate)

5 X Hammer Curl (Heavy)

5 X Hammer Curl (Moderate), Rest

Back-To-Back Weight Surge And Return:

5 X Sumo Deadlift (Moderate)

5 X Sumo Deadlift (Heavy)

5 X Sumo Deadlift (Moderate), Rest

12 X Back Extension

Repeat Until Time Is Called

1 Minute To Transition To The Rower

Rower Block 2 - 2 Minutes

45 Second All Out Row

30 Second Recovery Row

45 Second All Out Row