Today's Orange Theory Workout Intel – Saturday 3/14/26

OTFinsider.com Today's Orange Theory Workout Intel – Saturday 3/14/26

Treadmill / Row Block - 22.5 Minutes

Goal: Maintain Your Tread And Row Intensity

3 Minute Push (PW @ 4%+)

45 Second To Transition To The Rower

2 Minute Push Row

45 Second To Transition To The Treadmill

3 Minute Push (PW @ 4%+)

45 Second To Transition To The Rower

2 Minute Push Row

45 Second To Transition To The Treadmill

3 Minute Push (PW @ 4%+)

45 Second To Transition To The Rower

2 Minute Push Row

45 Second To Transition To The Treadmill

3 Minute Push (PW @ 4%+)

90 Second To Transition To The Floor

Weight Floor

Block 1 - 18.75 Minutes

Work & Rest:

4 - 8 Each X Single Arm Neutral Grip Thruster With Rotation, Rest

4 - 8 Each X Low Bench Step-Down Reverse Lunge To Single Leg Knee Drive, Rest

4 - 8 Total X Alt Low Row (Explosive), Rest

Back-To-Back:

12 Total X Speed Skater

12 Total X Low Bench Alt Lateral Step-Over

12 Total X Low Bench Standing Alt Toe Tap, Rest

Repeat Until Time Is Called

45 Second Recovery

Block 2 - 3 Minutes

Green: Complete 18 Reps

Orange: Complete 24 Reps

Red: Complete 30+ Reps

Push Press Challenge:

40 Second - Front Loaded Walking Lunges

20 Second - Neutral Grip Push Press

40 Second - Front Loaded Walking Lunges

20 Second - Neutral Grip Push Press

40 Second - Front Loaded Walking Lunges

Finisher: 20 Second - Neutral Grip Push Press

Count & Check Reps