Today's Orange Theory Workout Intel – Thursday 1/8/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Run/row block with descending distances and ascending rowing meters, followed by strength floor work with banded movements and unilateral exercises.
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 / Rower - 23.5 Minutes
Round 1:
0.8 Mile Tread (PW 0.4 Miles)
100m Row
Round 2:
0.4 Mile Tread (PW 0.2 Miles)
200m Row
Round 3:
320m / 0.2 Mile Tread (PW 0.1 Miles)
400m Row
Round 4:
160m / 0.1 Mile Tread (PW 0.05 Miles)
800m Row
Bonus: Tread Or Row Until Time For Finisher
Finisher: 1 Minute All Out At Current Station
90 Second To Transition To The Floor
🏋️ Weight Floor
Block 1 - 3 Minutes Back-To-Back
1 Minute - Mid Band Squat To Alt Lateral Leg Lift
1 Minute - Mid Band Walkout
1 Minute - Mid Band High Plank Alt Toe Tap
90 Second Recovery
Block 2 - 7 Minutes Back-To-Back Superset
12 X Goblet Bench Tap Squat
12 Total X Goblet Alt Lateral Lunge
12 Total X Goblet Alt Step-Down Toe Tap, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 3 - 7 Minutes Back-To-Back Unilateral Superset
6 X Split Stance Single Arm High Row (L)
6 X Split Stance Single Arm Low Row (L)
6 X Split Stance Single Arm Triceps Kickback (L)
6 X Split Stance Single Arm High Row (R)
6 X Split Stance Single Arm Low Row (R)
6 X Split Stance Single Arm Triceps Kickback (R), Rest
Repeat Until Time Is Called
1 Minute Recovery
Block 4 - 3 Minutes Back-To-Back
1 Minute - Mid Band Squat To Alt Lateral Leg Lift
1 Minute - Mid Band Walkout
Finisher: 1 Minute - Mid Band High Plank Alt Toe Tap
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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 |
|---|---|---|
| run/row | Treadmill / Rower - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor | 28 Minute |