Today's Orange Theory Workout Intel – Sunday 3/22/26

OTFinsider.com Today's Orange Theory Workout Intel – Sunday 3/22/26

Repeat of 3/7/26

Treadmill - 23 Minutes

Block 1 - 8 Minutes

Goal: Increase Push Intensity And Maintain Your All Out Paces

90 Second Push (PW @ 6%+)

30 Second All Out (PW @ 10%+)

1 Minute Walking Recovery

1 Minute Push (PW @ 6%+)

30 Second All Out (PW @ 10%+)

1 Minute Walking Recovery

30 Second Push (PW @ 8%+)

30 Second All Out (PW @ 10%+)

1 Minute Walking Recovery

30 Second All Out (PW @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 4.25 Minutes

Goal: Stay As Close As Possible To Your All Out Pace From Block 1

30 Second All Out @ 2% (PW @ 10%+)

45 Second Walking Recovery

30 Second All Out @ 3% (PW @ 10%+)

45 Second Walking Recovery

30 Second All Out @ 4% (PW @ 10%+)

45 Second Walking Recovery

30 Second All Out @ 5% (PW @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 8 Minutes

Goal: Increase Push Intensity And Maintain Your All Out Paces

90 Second Push (PW @ 6%+)

30 Second All Out (PW @ 10%+)

1 Minute Walking Recovery

1 Minute Push (PW @ 6%+)

30 Second All Out (PW @ 10%+)

1 Minute Walking Recovery

30 Second Push (PW @ 8%+)

30 Second All Out (PW @ 10%+)

1 Minute Walking Recovery

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

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 8 Minutes

Back-To-Back - Load & Mobility:

8 Each X Goblet Split Squat

8 Total X Bodyweight Alt Reverse Lunge With T-Spine Rotation, Rest

Back-To-Back - Load & Mobility:

8 Each X Split Stance Single Arm Low Row

8 Total X Alt Step Back Low Row, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 4.25 Minutes Back-To-Back Unilateral Load & Xplode

6 X Single Arm Deadlift (L)

6 X Single Arm Snatch (L)

6 X Single Arm Deadlift (R)

6 X Single Arm Snatch (R), Rest

Block 3 - 8 Minutes

Back-To-Back - Load & Mobility:

5 Each X Full Lateral Step-Up To Knee Raise

5 Each X Bodyweight Lateral Lunge To Knee Raise With Overhead Reach, Rest

Back-To-Back - Load & Mobility:

8 X Bridge Hold With Close Grip Bench Press (Shoulders On Bench)

5 Each X Bodyweight Single Leg Downdog To Single Leg Knee Drive, Rest

Repeat Until Finisher: 30 Sc Of Alt Single Arm Snatch