Today's Orange Theory Workout Intel – Sunday 3/8/26

OTFinsider.com Today's Orange Theory Workout Intel – Sunday 3/8/26

Treadmill / Rower - 23.5 Minutes

Goal: Maintain Your Tread Intensity As The Incline Increases

Round 1:

0.5 Mile Tread @ 2% (PW 0.25 Miles @ 2%+)

100m All Out Row (20-22 Strokes / Minute)

1 Minute Walking Recovery

Round 2:

0.4 Mile Tread @ 4% (PW 0.2 Miles @ 4%+)

100m All Out Row (20-22 Strokes / Minute)

1 Minute Walking Recovery

Round 3:

0.3 Mile Tread @ 6% (PW 0.15 Miles @ 6%+)

100m All Out Row (20-22 Strokes / Minute)

1 Minute Walking Recovery

Round 4:

320m / 0.2 Mile Tread @ 8% (PW 0.10 Miles @ 8%+)

100m All Out Row (20-22 Strokes / Minute)

1 Minute Walking Recovery

Round 5:

0.1 Mile Tread @ 10% (PW 0.05 Miles @ 10%+)

100m All Out Row (20-22 Strokes / Minute)

Bonus: Tread Or Row Until Time For Finisher

Finisher:

1 Minute All Out (PW @ 10%+) Or

1 Minute All Out Row

90 Seconds To Transition To The Floor

Weight Floor

Block 1 - 9 Minutes

Back-To-Back - 360 Upper:

10 X Neutral Grip Front Raise

10 X Lateral Raise

10 X Reverse Fly, Rest

Back-To-Back - 360 Lower:

10 Total X Front Loaded Alt Forward Lunge

10 Total X Goblet Alt Lateral Shift

10 Total X Alt Reverse Lunge To 2 X Calf Raise, Rest

Repeat Until Time Is Called

90 Seconds Recovery

Block 2 - 10 Minutes

Back-To-Back - 360 Upper:

10 X TRX Chest Press

5 Each X TRX Side-Facing Single Arm Bicep Curl

10 X TRX Low Row, Rest

Back-To-Back - 360 Lower:

10 Total X Farmer's March Place

5 Each X Half Kneeling High To Low Chop

10 X Superhero, Rest

Repeat Until Time Is Called

1 Minute Recovery

Block 3 - 2 Minutes Back-To-Back

Goal: Match Or Beat Reps Of The Clean To Front Squat

30 Seconds Of Clean To Front Squat, Count & Remember Reps

15 Seconds Rest

30 Seconds Of Clean To Front Squat. Count & Check Reps

15 Seconds Rest

Finisher: 30 Seconds Of Clean To Front Squat, Count & Check Reps