Today's Orange Theory Workout Intel – Thursday 3/12/26

OTFinsider.com Today's Orange Theory Workout Intel – Thursday 3/12/26

Treadmill

Block 1 - 5.75 Minutes 

Buy-In:

30 Second Push (PW @ 8%+)

1 Minute Base

30 Second All Out(PW @ 10%+)

1 Minute Walking Recovery

45 Second All Out(PW @ 10%+)

1 Minute Walking Recovery

1 Minute All Out(PW @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 6.75 Minutes 

Buy-In:

45 Second Push (PW @ 8%+)

75 Second Base

30 Second All Out(PW @ 10%+)

75 Second Walking Recovery

45 Second All Out(PW @ 10%+)

75 Second Walking Recovery

1 Minute All Out(PW @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 7.75 Minutes 

Buy-In:

1 Minute Push (PW @ 8%+)

90 Second Base

30 Second All Out(PW @ 10%+)

90 Second Walking Recovery

45 Second All Out(PW @ 10%+)

90 Second Walking Recovery

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

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 16.5 Minutes 

Part 1 - 0:00 To 8:00 :

Back-To-Back Drop Set:

6 - 10 X Incline Close Grip Chest Press (Heavy)

Incline Close Grip Chest Press (Lighter) Amrepsap,Rest

Back-To-Back:

6 - 10 Each X Goblet Lateral Lunge

6 - 10 X Trx Rollout To Tricep Extension, Rest

Repeat Until Ready For Next Part

Part 2 - 8:00 - 16:30 :

Back-To-Back Drop Set:

6 - 10 X Seated Low Row (Heavy)

Seated Low Row (Lighter) Amrepsap,Rest

Back-To-Back:

6 - 10 Each X Dumbbell Cross Back Lunge

6 - 10 Total X Trx Clutch Curl To Alt Torso Rotation, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 5.25 Minutes 

Member’s Choice: Lift More Or Row More

5.25 Minute Row Or 

Back-To-Back Unilateral Drop Set:

6 - 10 X Goblet Split Squat RFE (Heavy) L

Goblet Split Squat RFE (Lighter) L

6 - 10 X Goblet Split Squat RFE (Heavy) R

Goblet Split Squat RFE (Lighter) R, Rest

Repeat Until Time Is Called