Today's Orange Theory Workout Intel – Monday 1/5/26
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A balanced workout combining sustained treadmill base runs with floor work focusing on lower body, upper body, and core work across three blocks.
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
Round 1:
4 Minute Base
45 Second Walking Recovery, Transition Off Treadmill
30 Second Of Squat Jacks
30 Second Of Squat Hold Squat Jacks
45 Second Transition To Treadmill, Get To Base When Ready
Round 2:
4 Minute Base
45 Second Walking Recovery, Transition Off Treadmill
30 Second Of Squat Jacks
30 Second Of Squat Hold Squat Jacks
45 Second Transition To Treadmill, Get To Base When Ready
Round 3:
4 Minute Base
45 Second Walking Recovery, Transition Off Treadmill
30 Second Of Squat Jacks
30 Second Of Squat Hold Squat Jacks
45 Second Transition To Treadmill, Get To Base When Ready
Round 4:
3.5 Minute Base
Finisher: 30 Second Of Increased Intensity
90 Second To Transition To The Floor
🏋️ Weight Floor
Block 1 - 12.25 Minutes
Work & Rest - 360 Lower:
8 Total X Alt Forward Lunge, Rest
8 Total X Alt Lateral Lunge, Rest
8 Each X Single Arm Split Squat With Hinge, Rest
Work & Rest - 360 Upper:
8 X Tricep Push-Up, Rest
8 Total X Side To Side Push-Up, Rest
8 Total X High Plank Alt Low Row, Rest,
Repeat Until Time Is Called
45 Second Recovery
Block 2 - 5.75 Minutes
Work & Rest - 360 Upper
8 X Neutral Grip Front Raise, Rest
8 X Neutral Grip Lateral Raise, Rest
8 X Reverse Fly, Rest
Repeat Until Time Is Called
45 Second Recovery
Block 3 - Back-To-Back - 360 Core
30 Second Of Thumbs Up Y
30 Second Of Low Side Plank (L)
30 Second Of Low Side Plank (R)
30 Second Of Double Crunch
30 Second Of Thumbs Up Y
30 Second Of Low Side Plank (L)
30 Second Of Low Side Plank (R)
Finisher: 30 Second Of Double Crunch
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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 | 23.75 Minute |