Today's Orange Theory Workout Intel – Monday 3/16/26

OTFinsider.com Today's Orange Theory Workout Intel – Monday 3/16/26

Treadmill - 23 Minutes

Goal: Maintain Your Paces And Increase Incline On The Incline Surges And Then Return

5.5 Minute Run

90 Second Incline Surge

6.5 Minute Run

90 Second Incline Surge

6.5 Minute Run

Finisher: 90 Second Incline Surge

90 Seconds To Transition To The Floor

Weight Floor

Block 1 - 5 Minutes Back-To-Back Upper/Lower

12 X Shoulder Press (Light)

6 X Goblet Squat (Heavy)

12 X Low Row (Light)

6 Total X Alt Reverse Lunge (Heavy)

Repeat Until Time Is Called

30 Second Recovery

Block 2 - 90 Seconds Coach-Led Reactive Drills

Goal: React Quickly To Coach Commands On The Three Exercises

Exercises:

Bodyweight Speed Squats

Bodyweight 5-Step Lateral Agility Shuffle

Bodyweight Quick Forward/Backward Hops

30 Second Recovery

Block 3 - 5.5 Minutes Back-To-Back Upper/Lower

12 Total X Alt Shoulder Press (Light)

6 Total X Goblet Alt Step-Out Squat (Heavy)

12 Total X Alt Low Row (Light)

6 Total X Burpee To Alt Reverse Lunge (Heavy)

Repeat Until Time Is Called

30 Second Recovery

Block 4 - 90 Seconds Coach-Led Reactive Drills

Goal: React Quickly To Coach Commands On The Three Exercises

Exercises:

Bodyweight Speed Squats

Bodyweight 5-Step Lateral Agility Shuffle

Bodyweight Quick Forward/Backward Hops

30 Second Recovery

Block 5 - 5.5 Minutes Back-To-Back Upper/Lower

12 Total X Reciprocating Shoulder Press (Light)

6 Total X Goblet Alt Transverse Squat (Heavy)

12 Total X Reciprocating Low Row (Light)

6 X Full Burpee To Alt Reverse Lunge (Heavy)

Repeat Until Time Is Called

30 Second Recovery

Block 6 - 90 Seconds Coach-Led Reactive Drills

Goal: React Quickly To Coach Commands On The Three Exercises

Exercises:

Bodyweight Speed Squats

Bodyweight 5-Step Lateral Agility Shuffle

Bodyweight Quick Forward/Backward Hops