Today's Orange Theory Workout Intel – Wednesday 4/1/26

OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 4/1/26

Treadmill - 23 minutes

Goal: react to the coach’s cue and then get back to original pace as quickly as possible

Coach’s cues:

Endurance - push (PW @ 6%+)

Strength - tread @ 8%

Power - ALL OUT (PW @ 10%+)

23 minute tread - with random coach’s cues throughout for maybe a minute at a time

Last minute was power, so an all out

Weight Floor - 19 minutes circuit

Endurance:

12 - 16 x close grip chest press

12 - 16 total x alt full step-up to knee raise

Strength:

6 - 10 x pullover

6 - 10 x alt reverse lunge to goblet squat

Power:

4 - 8 x shoulder press (explosive)

4 - 8 each x single leg lateral step-up with power

Repeat until time is called

1 minute to transition to the rower

Rower - 3 minutes

3 minute row, every minute increase your stroke / return rate