Today's Orange Theory Workout Intel – Tuesday 1/13/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A pyramid-style treadmill push pace workout paired with a floor block featuring upper body and lower body strength exercises with buy-in challenges.
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 - 23.5 Minutes
Goal: Maintain Your Push Pace As The Duration Increases And Then Maintain Or Increase Push Pace As The Duration Decreases
1 Minute Push (PW @ 6%+)
45 Second Base
90 Second Push (PW @ 6%+)
45 Second Base
2 Minute Push (PW @ 5%+)
45 Second Base
2.5 Minute Push (PW @ 4%+)
45 Second Base
3 Minute Push (PW @ 4%+)
45 Second Base
2.5 Minute Push (PW @ 4%+)
45 Second Base
2 Minute Push (PW @ 5%+)
45 Second Base
90 Second Push (PW @ 6%+)
45 Second Base
1 Minute Push (PW @ 6%+)
Finisher: 30 Second All Out (PW @ 10%+)
🏋️ Weight Floor - Block 1
Buy-In: 30 Second Of Bench Tricep Push-Up, Count & Remember Reps
2 Rounds - Work & Rest - Construct To Deconstruct:
6 - 10 X Seated Hammer Curl, Rest
6 - 10 X Bench Tap Front Squat, Rest
6 - 10 X Seated Hammer Curl To Stand, Rest
6 - 10 X Bench Tap Front Squat, Rest
6 - 10 X Seated Hammer Curl, Rest
Bonus: Repeat Favorite Exercises Until Time Is Called
90 Second Recovery
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🏋️ Weight Floor - Block 2
Goal: Match Or Beat Your Reps In The Push-Ups From Block 1
Buy-In: 30 Second Of Bench Triceps Push-Up, Count & Check Reps
2 Rounds - Work & Rest - Construct To Deconstruct:
6 - 10 Total X Goblet Alt Reverse Lunge With Torso Rotation, Rest
6 - 10 Each X Full Lateral Step-Up, Rest
6 - 10 Each X Goblet Reverse Lunge With Torso Rotation To Full Step-Up, Rest
6 - 10 Each X Full Lateral Step-Up, Rest
6 - 10 Total X Goblet Alt Reverse Lunge With Torso Rotation, Rest
Bonus: Repeat Favorite Exercises 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 - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor - Block 1 | 10 Minute |
| floor | Weight Floor - Block 2 | 12 Minute |