Today's Orange Theory Workout Intel – Thursday 3/19/26

OTFinsider.com Today's Orange Theory Workout Intel – Thursday 3/19/26

Repeat of 3/3/26

Treadmill Block - 23.5 Minutes

Goal: Maintain Your Push Intensity

1 Minute Push (PW @ 6%+)

45 Second Base

90 Second Push (PW @ 6%+)

45 Second Base

2 Minute Push (PW @ 5%+)

45 Second Base

2.5 Minute Push (PW @ 4%+)

45 Second Base

3 Minute Push (PW @ 4%+)

45 Second Base

2.5 Minute Push (PW @ 4%+)

45 Second Base

2 Minute Push (PW @ 5%+)

45 Second Base

90 Second Push (PW @ 6%+)

45 Second Base

1 Minute Push (PW @ 6%+)

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

90 Second To Transition To The Floor

Rower / Weight Floor Block - 23.5 Minutes Work & Rest Increasing Load

Round 1 - Light Weight:

6 - 10 Each X Front Loaded Single Arm Lateral Lunge, Rest

6 - 10 X High Row To Low Row, Rest

6 - 10 Each X Front Loaded Single Arm Cross-Back Lunge, Rest

6 - 10 X Hammer Curl To Eccentric Bicep Curl, Rest

Member's Choice - Lift More Or Row More:

200m All Out Row, Rest Or

10 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest

Round 2 - Moderate Weight:

6 - 10 Each X Front Loaded Single Arm Lateral Lunge, Rest

6 - 10 X High Row To Low Row, Rest

6 - 10 Each X Front Loaded Single Arm Cross-Back Lunge, Rest

6 - 10 X Hammer Curl To Eccentric Bicep Curl, Rest

Member's Choice - Lift More Or Row More:

200m All Out Row, Rest Or

10 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest

Round 3 - Heavy:

6 - 10 Each X Front Loaded Single Arm Lateral Lunge, Rest

6 - 10 X High Row To Low Row, Rest

6 - 10 Each X Front Loaded Single Arm Cross-Back Lunge, Rest

6 - 10 X Hammer Curl To Eccentric Bicep Curl, Rest

Member's Choice - Lift More Or Row More:

200m All Out Row, Rest Or

10 X Single Dumbbell Sumo Deadlift To Sumo Squat, Rest

Bonus: Repeat Round 3 Or Row For Distance Until Time For The Finisher

Finisher Lift More Or Row More: 30 Second All Out Row Or 30 Second Of Low Plank