Today's Orange Theory Workout Intel – Tuesday 3/17/26

OTFinsider.com Today's Orange Theory Workout Intel – Tuesday 3/17/26

Repeat of 3/2/26

Treadmill

Block 1 - 13.25 Minutes

Goal: Increase Your All Out Intensity Each Build

Build 1:

3 Minute Base

90 Second Push (Pw @ 6%+)

1 Minute All Out (Pw @ 10%+)

1 Minute Walking Recovery

Build 2:

2 Minute Base

1 Minute Push (Pw @ 6%+)

45 Second All Out (Pw @ 10%+)

1 Minute Walking Recovery

Build 3:

1 Minute Base

30 Second Push (Pw @ 8%+)

30 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 8 Minutes

Part 1 - Coach Timed:

45 Second All Out (Pw @ 10%+), Remember Intensity

Walking Recovery Until Ready To Begin Next Part

Part 2 - Member Timed:

Goal: All Out Challenge - Less Is More

Red Goal: Complete 2 Rounds

Orange Goal: Complete 3 Rounds

Green Goal: Complete 4 Rounds

45 Second All Out (Pw @ 10%+), Remember Intensity

Walking Recovery Until Ready To Begin Next All Out

Repeat Part 2 Until Time Is Called

90 Second To Transition To The Floor

Weight Floor - 13.25 Minutes

3 Rounds Back-To-Back:

8 Each X Low Band Single Leg Hold With Single Arm Shoulder Press

8 X Low Band Overhead Tricep Extension

4 X Low Band Goblet Squat Hold Lateral Walk

8 X Low Band Single Dumbbell Good Morning, Rest

Bonus - Work & Active Recovery:

8 X Dumbbell Bench Sit-Up To Stand

16 Total X Bodyweight Alt Full Step-Up

90 Seconds To Transition To The Rower

Rower - 8 Minutes

Part 1 - Coach Timed:

45 Second All Out Row, Check & Remember Average Watts

Rest Until Ready To Begin Next Part

Part 2 - Member Timed:

Goal: All Out Challenge - Less Is More

Red Goal: Complete 2 Rounds

Orange Goal: Complete 3 Rounds

Green Goal: Complete 4 Rounds

45 Second All Out Row, Check & Remember Average Watts

Rest Until Ready To Begin Next All Out

Repeat Part 2 Until Time Is Called