Today's Orange Theory Workout Intel – Monday 1/12/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
20-30
Strength-focused workout featuring incline surges on the treadmill and lower body circuits on the floor with heavy compound movements.
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 - 22 Minutes
Block 1 - 11 Minutes
Goal: Choose Your Own Pace @ 2% And Every 2 Minutes Increase The Incline By 3-5% For The Incline Surges And Then Return
2 Minute Tread @ 2%
45 Second Incline Surge (Increase Incline By 3-5%)
2 Minute Tread @ 2%
45 Second Incline Surge (Increase Incline By 3-5%)
2 Minute Tread @ 2%
45 Second Incline Surge (Increase Incline By 3-5%)
2 Minute Tread @ 2%
45 Second Incline Surge (Increase Incline By 3-5%)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 11 Minutes
Goal: Increase Tread Speed From Block 1 & Maintain Or Increase Your Incline Surge %
2 Minute Tread
1 Minute Incline Surge (Increase Incline By 3-5%)
2 Minute Tread
1 Minute Incline Surge (Increase Incline By 3-5%)
2 Minute Tread
1 Minute Incline Surge (Increase Incline By 3-5%)
1 Minute Tread
1 Minute Incline Surge (Increase Incline By 3-5%)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 22 Minutes
Block 1 - 11 Minutes Circuit
20 Total X Quick Lateral Hops
12 X Lateral Raise
10 X Sumo Deadlift
8 Total X Squat To Alt Single Arm Upward Rotation
30 Second All Out Row
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 11 Minutes Circuit
20 Total X Quick Forward/Backward Hops
6 Each X Split Stance Reverse Fly
10 Total X Two Handed Single Dumbbell Alt Lateral Shift
8 X Sumo Squat To Upright Row With Power
30 Second All Out Row
Repeat Until Time For Finisher:
30 Second Of Squat To Alt Single Arm Upward Rotation Or
30 Second All Out Row
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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 - 22 Minutes | 22 Minute |
| floor/rower | Rower / Weight Floor - 22 Minutes | 22 Minute |