Today's Orange Theory Workout Intel – Wednesday 1/28/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-34
Incline-focused treadmill blocks with increasing intensity paired with circuit-style floor work combining dynamic hops, lateral movements, and all-out rowing.
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 |