Today's Orange Theory Workout Intel – Monday 3/9/26

OTFinsider.com Today's Orange Theory Workout Intel – Monday 3/9/26

Treadmill

Block 1 - 10.5 Minutes

Goal: Increase Push Paces As The Duration Decreases And Maintain Your Base

3 Minute Push (PW @ 4%+)

1 Minute Base

2 Minute Push (PW @ 5%+)

1 Minute Base

1 Minute Push (PW @ 6%+)

90 Second Base

1 Minute All Out (PW @ 10%+)

2 Minute Walking Recovery, Get To Base When Ready

Block 2 - 10.5 Minutes

Goal: Increase Your Base Pace And Maintain Your Push

1 Minute Push (PW @ 6%+)

3 Minute Base

1 Minute Push (PW @ 6%+)

2 Minute Base

1 Minute Push (PW @ 6%+)

90 Second Base

Finisher: 1 Minute All Out (PW @ 10%+)

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 10.5 Minutes Work & Rest

10 Total X Alt Full Step-Up, Rest

10 X Chest Press To Reach

10 Total X TRX Alt Reverse Lunge, Rest

10 Total X TRX Alt Forward Lunge With Y-Raise, Rest

Repeat Until Time For Buy-Out: 1 Minute All Out Row, Check & Remember Distance

2 Minute Recovery

Block 2 - 10.5 Minutes Work & Rest

10 Each X Single Arm Single Leg Lateral Step-Up, Rest

10 X Chest Fly, Rest

10 X Walking Recovery Y-Raise, Rest

10 X TRX Rollout, Rest

Repeat Until Time For Finisher: 1 Minute All Out Row, Check Distance