Today's Orange Theory Workout Intel – Thursday 1/15/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A balanced ESP workout with incline-based treadmill blocks featuring all-outs and base pushes, paired with rowing and floor circuits combining strength exercises with cardio bursts.
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 - 4 Minutes
1 Minute Base @ 6% (PW @ 8%+)
1 Minute Base @ 5% (PW @ 7%+)
1 Minute Base @ 4% (PW @ 6%+)
1 Minute Base @ 3% (PW @ 5%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 5 Minutes
1 Minute Push To All Out (PW @ 6-10%)
1 Minute Push (PW @ 6%+)
1 Minute Base To Push (PW @ 1-6%)
1 Minute Base
1 Minute All Out (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 4.5 Minutes
45 Second Base @ 6% (PW @ 8%+)
1 Minute Base @ 5% (PW @ 7%+)
75 Second Base @ 4% (PW @ 6%+)
90 Second Base @ 3% (PW @ 5%+)
90 Second Walking Recovery, Get To Base When Ready
Block 4 - 5.5 Minutes
45 Second Push To All Out (PW @ 6-10%)
1 Minute Push (PW @ 6%+)
75 Second Base To Push (PW @ 1-6%)
90 Second Base
Finisher: 1 Minute All Out (PW @ 10%+)
90 Second To Transition To The Floor
🏃🚣 Rower / Weight Floor - 23 Minutes
Block 1 - 4 Minutes Circuit
3 Rounds:
10 / 8 / 6 X High Pull
10 / 8 / 6 Total X Alt Forward Lunge
Bonus: Complete Exercises At 6 Reps Until Time Is Called
90 Second Recovery
Block 2 - 5 Minutes
Buy-In: 300m Push Row, Check & Remember Time (Once Only)
Back-To-Back:
12 X Squat
~20 Second Of Pulsing Half Squat, Rest
Back-To-Back:
8 Total X Push-Up To Alt Low Row
~20 Second Of High Plank, Rest
Repeat Exercises Until Time Is Called
90 Second Recovery
Block 3 - 4.5 Minutes Circuit
3 Rounds:
10 / 8 / 6 X Overhead Tricep Extension
10 / 8 / 6 Total X Alt Lateral Lunge
Bonus: Complete Exercises At 6 Reps Until Time Is Called
90 Second Recovery
Block 4 - 5.5 Minutes
Buy-In: 300m Push Row, Check Time
Back-To-Back:
12 X Sumo Squat
~20 Second Of Pulsing Half Sumo Squat, Rest
Back-To-Back:
8 Total X Alt Full V-Up
~20 Second Of Full V-Up Hold, Rest
Repeat Until Finisher: 1 Minute 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 - 23 Minutes | 23 Minute |
| run/row | Rower / Weight Floor - 23 Minutes | 23 Minute |