Today's Orange Theory Workout Intel – Thursday 1/22/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Repeat of 1/6/26. Endurance-focused treadmill workout with pyramid incline runs followed by base/push/all-out finisher. Floor combines rowing for distance with strength circuits.
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 - 22.5 Minutes
Block 1 - 18 Minutes
Goal: Choose A Run Speed And Maintain Throughout
Pyramid 1:
90 Second Run @ 3%
90 Second Run @ 6%
1 Minute Run @ 9%
1 Minute Run @ 6%
1 Minute Run @ 3%
Pyramid 2:
90 Second Run @ 2%
90 Second Run @ 4%
1 Minute Run @ 6%
1 Minute Run @ 4%
1 Minute Run @ 2%
Pyramid 3:
90 Second Run @ 1%
90 Second Run @ 2%
1 Minute Run @ 3%
1 Minute Run @ 2%
1 Minute Run @ 1%
Collapse (Member's Choice)
1 Minute Walking Recovery, Get To Base When Ready
Block 2 - 4.5 Minutes
1 Minute Base
1 Minute Base To Push (Pw @ 1-6%)
1 Minute Push (Pw @ 6%+)
1 Minute Push To All Out (Pw @ 6-10%)
Finisher: 30 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 22 Minutes
Block 1 - 12 Minutes Circuit:Anchor
12 Total X Alt Cross-Body Bicep Curl
12 X Low Row
16 Total X High Plank Alt Knee Drive (Feet On Bosu) - Anchor
8 Each X Bridge Hold With Cross-Body Tricep Extension (Feet On Bosu)
12 X Bridge Hold With Chest Fly (Feet On Bosu)
16 Total X High Plank Alt Knee Drive (Feet On Bosu) - Anchor
Repeat Until Time For Buy-Out:
2 Minute Row For Distance
Check & Remember Distance
90 Second Recovery
Block 2 - 10 Minutes
Buy-In:
Complete Row Block 1 Distance Aqap (Once Only)
Circuit - Anchor:
12 Total X Goblet Alt Step-Out Squat
16 Total X High Plank Alt Toe Tap (Feet On Bosu) - Anchor
8 Each X Single Arm Split Stance Deadlift
16 Total X High Plank Alt Toe Tap (Feet On Bosu) - Anchor
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 - 22.5 Minutes | 22.5 Minute |
| floor/rower | Rower / Weight Floor - 22 Minutes | 22 Minute |