Today's Orange Theory Workout Intel – Sunday 2/1/26
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
24-34
ESP workout featuring push pace intervals on the tread, unilateral lower body circuits on the floor, and rowing finisher with thrusters.
Here's the full breakdown for today's template, covering 3G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - Block 1 - 8 Minutes
Goal: Increase Your Push Paces As The Duration Decreases And Maintain Your Base
2 Minute Push (Pw @ 5%+)
1 Minute Base
90 Second Push (Pw @ 6%+)
1 Minute Base
1 Minute Push (Pw @ 6%+)
1 Minute Base
30 Second Push (Pw @ 8%+)
2 Minute To Transition To The Floor
🏋️ Weight Floor – Block 1 – 8 Minutes
Back-To-Back – 360 Upper:
6 X Bicep Curl
6 X Upright Row
6 X Tricep Kickback, Rest
Back-To-Back – Unilateral 360 Lower:
6 X TRX Single Leg Squat (R)
6 X TRX Lateral Leg Lift (R)
6 X TRX Single Leg Deadlift (R), Rest
6 X TRX Single Leg Squat (L)
6 X TRX Lateral Leg Lift (L)
6 X TRX Single Leg Deadlift (L), Rest
Repeat Until Time Is Called
2 Minute To Transition To Treadmill And Get To Base
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🏃 Treadmill Block 2 - 9 Minutes
Goal: Maintain Or Increase Your Power Walk Intensity
90 Second Pw @ 9%+
90 Second Base
90 Second Pw @ 9%+
90 Second Base
90 Second Pw @ 9%+
90 Second Base
1 Minute Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 3 - 4 Minutes
Goal: Maintain Or Increase Your All Out Paces
30 Second All Out (Pw @ 10%+)
75 Second Walking Recovery
30 Second All Out (Pw @ 10%+)
75 Second Walking Recovery
Finisher: 30 Second All Out (Pw @ 10%+)
2 Minute To Transition To The Floor
🏋️ Weight Floor - Block 2 - 9 Minutes
Circuit - Unilateral 360 Lower:
4 X Single Arm Split Squat With Hinge (R)
4 X Single Arm Lateral Lunge (R)
4 X Single Arm Split Stance Deadlift (R)
4 X Single Arm Split Squat With Hinge (L)
4 X Single Arm Lateral Lunge (L)
4 X Single Arm Split Stance Deadlift (L)
200m Row (20 - 24 Strokes / Minute), Check & Remember Average Watts
Repeat Until Time Is Called
1 Minute To Transition To The Rower (Bring Your Weights)
🚣 Rower - 4 Minutes Back-To-Back
100m All Out Row
6 X Clean To Neutral Grip Thruster, Rest
Repeat Until Time For Finisher:
30 Second All Out Row Or
30 Second Of Clean To Neutral Grip Thruster
How Was This Workout?
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Things to Consider
These observations are AI-generated and are not medical or training advice. Always listen to your body and follow your coach's guidance. Consult a physician before starting any exercise program.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - Block 1 - 8 Minutes | 8 Minute |
| floor | Weight Floor – Block 1 – 8 Minutes | 8 Minute |
| tread | Treadmill Block 2 - 9 Minutes | 9 Minute |
| tread | Treadmill - Block 3 - 4 Minutes | 4 Minute |
| floor | Weight Floor - Block 2 - 9 Minutes | 9 Minute |
| rower | Rower - 4 Minutes Back-To-Back | 4 Minute |