Today's Orange Theory Workout Intel – Friday 1/30/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Push pace endurance on the tread with increasing and decreasing durations, paired with construct-to-deconstruct floor blocks focusing on upper body and lower body strength.
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 |