Today's Orange Theory Workout Intel – Friday 3/6/26

OTFinsider.com Today's Orange Theory Workout Intel – Friday 3/6/26

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

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