Today's Orange Theory Workout Intel – Friday 4/3/26

OTFinsider.com Today's Orange Theory Workout Intel – Friday 4/3/26

Treadmill - 23 Minutes

4.5 Minute Base

2 Minute Push (PW @ 5%+)

3.5 Minute Base

2 Minute Push (PW @ 5%+)

2.5 Minute Base

2 Minute Push (PW @ 5%+)

90 Second Base

2 Minute Push (PW @ 5%+)

30 Second Base

2 Minute Push (PW @ 5%+)

Finisher: 30 Second All Out (PW @ 10%+)

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 12 Minutes

Work & Rest - Resist:

6 Each X Single Arm Chest Press, Rest

6 Each X Single Arm Split Stance Deadlift, Rest

6 Each X TRX Press, Rest

Member's Choice - Lift More Or Row More

12 Total X High Plank Pull Through, Rest Or

200m All Out Row, Rest

Repeat Until Time Is Called

1 Minute Recovery

Block 2 - 10 Minutes

Work & Rest - Rotate:

10 Total X Alt Neutral Grip Push Press, Rest

10 Total X Goblet Alt Transverse Squat, Rest

10 Total X TRX Clutch Curl To Alt Torso Rotation, Rest

Member's Choice - Lift More Or Row More

10 Total X Push-Up To Alt High Side Plank, Rest Or

150m All Out Row, Rest

Repeat Until Time Is Called