Today's Orange Theory Workout Intel – Thursday 2/12/26
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
28-38
A mixed ESP workout featuring push/base intervals on the tread, high-intensity rowing bursts, and a dynamic floor circuit with bench work and plyometrics.
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: Maintain Or Increase Your Push Paces While Maintaining Base
30 Second Push (PW @ 8%+)
1 Minute Base
30 Second Push (PW @ 8%+)
1 Minute Base
30 Second Push (PW @ 8%+)
1 Minute Base
30 Second Push (PW @ 8%+)
1 Minute Base
30 Second Push (PW @ 8%+)
1 Minute Base
30 Second All Out (PW @ 10%+)
90 Second To Transition To The Rower
🚣 Rower - 4.5 Minutes
30 Second All Out Row
10 Second Rest
30 Second All Out Row
20 Second Rest
30 Second All Out Row
30 Second Rest
30 Second All Out Row
20 Second Rest
30 Second All Out Row
10 Second Rest
30 Second All Out Row
90 Second To Transition To The Treadmill, Get To Base When Ready
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🏃 Treadmill - Block 2 - 8 Minutes
Goal: Maintain Push Pace And Maintain Or Decrease Your Base To Recover
1 Minute Push (PW @ 6%+)
30 Second Base
1 Minute Push (PW @ 6%+)
30 Second Base
1 Minute Push (PW @ 6%+)
30 Second Base
1 Minute Push (PW @ 6%+)
30 Second Base
1 Minute Push (PW @ 6%+)
30 Second Base
30 Second All Out (PW @ 10%+)
90 Seconds To Transition To The Floor
🏋️ Weight Floor - Block 1 - 8 Minutes
Block 1 - 8 Minutes Work & Rest
8 Total X Low Bench Alt Step-Down Reverse Lunge To Single Leg Knee Drive, Rest
8 Each X Low Bench High Plank Single Arm Low Row, Rest
8 X Pullover, Rest
Repeat Until Time Is Called
90 Second Recovery
🏋️ Weight Floor - Block 2 - 4.5 Minutes
Block 2 - 4.5 Minutes Work & Rest Unload & Xplode
30 Second Of Low Bench Alt Step-Down Squat (Bodyweight)
10 Second Rest
30 Second Of Low Bench Alt Step-Down Squat (Bodyweight)
20 Second Rest
30 Second Of Low Bench Squat Jack (Bodyweight)
30 Second Rest
30 Second Of Low Bench Alt Step-Down Squat (Bodyweight)
20 Second Rest
30 Second Of Low Bench Alt Step-Down Squat (Bodyweight)
10 Second Rest
30 Second Of Low Bench Squat Jack (Bodyweight)
90 Second Recovery
🏋️ Weight Floor - Block 3 - 8 Minutes
Block 3 - 8 Minutes Work & Rest
8 Total X Low Bench Deadbug
8 Total X Low Bench Alt Bicycle Press, Rest
8 X Low Bench Chest Fly, Rest
Repeat Until Time Is Called
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 |
| rower | Rower - 4.5 Minutes | 4.5 Minute |
| tread | Treadmill - Block 2 - 8 Minutes | 8 Minute |
| floor | Weight Floor - Block 1 - 8 Minutes | 8 Minute |
| floor | Weight Floor - Block 2 - 4.5 Minutes | 4.5 Minute |
| floor | Weight Floor - Block 3 - 8 Minutes | 8 Minute |