Today's Orange Theory Workout Intel – Saturday 2/7/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
20-30
Push pace progressions on the treadmill with increasing incline, followed by two strength circuits combining banded lower body work with rowing intervals.
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
Goal: Increase Your Push Paces By 0.1-0.5kmh / 0.1-0.3mph Each Round, Lower Base As Needed For Recovery
1 Minute Push (Pw @ 6%+)
2 Minute Base
1 Minute Push (Pw @ 6%+)
2 Minute Base
1 Minute Push (Pw @ 6%+)
2 Minute Base
1 Minute Push (Pw @ 6%+)
2 Minute Base
1 Minute Push (Pw @ 6%+)
2 Minute Base
1 Minute Push (Pw @ 6%+)
2 Minute Base
1 Minute Push (Pw @ 6%+)
2 Minute Base
1 Minute Push (Pw @ 6%+)
Finisher: 1 Minute All Out (Pw @ 10%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - Block 1 - 10 Minutes
4 X Low Band Goblet Squat Hold Lateral Walk
8 X Low Band Single Dumbbell Good Morning
8 Each X Low Band Single Leg Hold With Single Arm Shoulder Press
8 Total X Low Band High Plank Alt Toe Tap
Repeat Until Time Is Called
90 Second Recovery
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🏋️🚣 Rower / Weight Floor - Block 2 - 11.5 Minutes
4 Each X Full Lateral Step-Up
8 X Sumo Deadlift
8 X Seated Scaption
8 Total X Bench Decline High Plank Alt Toe Tap
200m All Out Row
Repeat 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 - Block 1 - 10 Minutes | 10 Minute |
| floor/rower | Rower / Weight Floor - Block 2 - 11.5 Minutes | 11.5 Minute |