Today's Orange Theory Workout Intel – Friday 2/13/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A balanced ESP workout featuring treadmill pace and incline work with strategic floor circuits emphasizing compound movements and unilateral training.
Here's the full breakdown for today's template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - 23 Minutes
Block 1 - 5 Minutes
Goal: Maintain Your Paces In The First Half And Then Increase In The Second.
2.5 Minute Tread, Maintain Pace
2.5 Minute Tread, Increase Pace By 0.2mph (Pw 0.5% Incline) Every 30 Seconds
Check & Remember Pace
1 Minute Walking Recovery, Get To Base When Ready
Block 2 - 5 Minutes
Goal: Maintain Previous Pace From Block 1 In The First Half And Then Increase In The Second.
2.5 Minute Tread, Maintain Pace
2.5 Minute Tread, Increase Pace By 0.2mph (Pw 0.5% Incline) Every 30 Seconds
Collapse (Member's Choice)
1 Minute Walking Recovery, Get To Base When Ready
Block 3 - 5 Minutes
Goal: Maintain Incline In The First Half, Then Decrease Incline In The Second Half
2.5 Minute Tread @ 5% (Pw @ 7%+)
2.5 Minute Tread, Reduce Incline By 0.5% Every 30 Seconds
1 Minute Walking Recovery, Get To Base When Ready
Goal: Start At Your Previous Incline From Block 3 For The First Half, Then Decrease Incline In The Second Half
2.5 Minute Tread @ 2.5% (Pw @ 4.5%+)
2.5 Minute Tread, Reduce Incline By 0.5% Every 30 Seconds
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 22 Minutes
Block 1 - 11 Minutes Circuit Add-On
Round 1:
12 X Front Squat To Arnold Press
Round 2:
12 X Front Squat To Arnold Press
6 X Front Loaded Alt Reverse Lunge To Front Squat
Round 3:
12 X Front Squat To Arnold Press
6 X Front Loaded Alt Reverse Lunge To Front Squat
12 X Reverse Fly
Round 4:
12 X Front Squat To Arnold Press
6 X Front Loaded Alt Reverse Lunge To Front Squat
12 X Reverse Fly
400m Row (24 - 28 Strokes / Minute)
Bonus: Complete Round Of Choice Until Time Is Called
1 Minute Recovery
Block 2 - 11 Minutes Circuit Unilateral Take-Away
Round 1:
200m Row (20 - 24 Strokes / Minute)
4 X Split Squat To Uppercut (R)
4 X Split Squat Hold With Bicep Curl (R)
4 X Half Kneeling Overhead Tricep Extension (R)
4 X Split Squat To Uppercut (L)
4 X Split Squat Hold With Bicep Curl (L)
4 X Half Kneeling Overhead Tricep Extension (L)
Round 2:
200m Row (20 - 24 Strokes / Minute)
4 X Split Squat To Uppercut (R)
4 X Split Squat Hold With Bicep Curl (R)
4 X Split Squat To Uppercut (L)
4 X Split Squat Hold With Bicep Curl (L)
Round 3:
200m Row (20 - 24 Strokes / Minute)
4 X Split Squat To Uppercut (R)
4 X Split Squat To Uppercut (L)
Round 4:
200m Row (20 - 24 Strokes / Minute)
Bonus: Complete Round Of Choice Until Time Is Called
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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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - 22 Minutes | 22 Minute |