Today's Orange Theory Workout Intel – Wednesday 3/18/26 - 200m Row Benchmark

OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 3/18/26 - 200m Row Benchmark

Treadmill

Block 1 - 6.5 Minutes

Goal: Choose Your Own Pace And Accumulate As Much Distance As Possible

Clear Screen

6.5 Minute Tread

Check & Remember Distance

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 6.5 Minutes

Goal: Choose Your Own Pace And Increase Every Minute Of The 2 Minute Build Block. Match Or Beat Your Distance From Block 1.

Clear Screen

4.5 Minute Tread

1 Minute Push To All Out (Pw @ 6-10%)

1 Minute All Out (Pw @ 10%+)

Check & Remember Distance

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 6.5 Minutes

Goal: Choose Your Own Pace And Increase Every Minute Of The 3 Minute Build Block. Match Or Beat Your Distance From Block 1.

Clear Screen

3.5 Minute Tread

1 Minute Push (Pw @ 6%+)

1 Minute Push To All Out (Pw @ 6-10%+)

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

90 Seconds To Transition To The Floor

Rower / Weight Floor

Block 1 - 6.5 Minutes

Buy-In: 200m Row

Circuit:

8 X Bodyweight Squat To Toes

8 X High Pull

8 X Hip Hinge Swing

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 6.5 Minutes

Goal: Complete Row As Quick As Possible

Buy-In:

Clear Row Monitor

200m Row

Check & Remember Time

Record Time In Challenge Tracker

Circuit:

6 - 10 X Pullover

6 - 10 Total X Alt Chest Press

Repeat Until Time Is Called

90 Second Recovery

Block 3 - 6.5 Minutes

Goal: Complete Row As Quick As Possible

Buy-In:

Clear Row Monitor

200m Row

Check & Remember Time

Record Time In Challenge Tracker

Circuit:

6 - 10 Total X Alt Bicep Curl

6 - 10 X Deadlift

Repeat Until Time Is Called