Today's Orange Theory Workout Intel – Wednesday 1/14/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Power-focused workout with push/all-out intervals on the tread and explosive unilateral and bilateral complexes on the floor/rower.
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 - 21.5 Minutes
Block 1 - 15 Minutes
Goal: Increase Your Push And All Out Intensities Each Round
1 Minute Push (PW @ 6%+)
1 Minute Base
1 Minute All Out (PW @ 10%+)
1 Minute Walking Recovery
1 Minute Push (PW @ 6%+)
1 Minute Base
1 Minute All Out (PW @ 10%+)
1 Minute Walking Recovery
1 Minute Push (PW @ 6%+)
1 Minute Base
1 Minute All Out (PW @ 10%+)
1 Minute Walking Recovery
1 Minute Push (PW @ 6%+)
1 Minute Base
1 Minute All Out (PW @ 10%+)
2 Minute Walking Recovery, Get To Base When Ready
Block 2 - 6.5 Minutes
Goal: Maintain Your Push And Increase Your All Out Intensity Each Round
1 Minute Push (PW @ 6%+)
1 Minute All Out (PW @ 10%+)
1 Minute Walking Recovery
45 Second Push (PW @ 8%+)
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
30 Second Push (PW @ 8%+)
Finisher: 30 Second All Out (PW @ 10%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 21.5 Minutes
Block 1 - 15 Minutes
Back-To-Back - Unilateral Complex:
4 X Single Arm Clean (R)
10 Total X Single Arm March In Place (R)
4 X Single Arm Snatch (R), Rest
4 X Single Arm Clean (L)
10 Total X Single Arm March In Place (L)
4 X Single Arm Snatch (L), Rest
Back-To-Back - Complex:
8 X Low Row (Explosive)
10 Total X Farmer's March In Place
4 X Burpee With 4 X High Plank Alt Knee Drive, Rest
Repeat Until Time Is Called
2 Minute Recovery
Block 2 - 6.5 Minutes Circuit
Goal: Stay Close To The Same Row Time Each Round
8 X Deadlift To Bicep Curl
150m All Out Row, Check & Remember Time
Repeat Until Time For Finisher: 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 - 21.5 Minutes | 21.5 Minute |
| floor/rower | Rower / Weight Floor - 21.5 Minutes | 21.5 Minute |