Today's Orange Theory Workout Intel – Friday 1/9/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-34
A challenging ESP workout with climbing inclines on the tread, multiple all-out intervals, and a heavy floor circuit featuring rowing buy-ins and compound movements.
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 - Block 1 (8 Minutes)
1 Minute Base @ 6% (PW @ 8%+)
1 Minute Base
1 Minute Base @ 5% (PW @ 7%+)
1 Minute Base
1 Minute Base @ 4% (PW @ 6%+)
1 Minute Base
1 Minute Base @ 3% (PW @ 5%+)
1 Minute All Out (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2 (4.25 Minutes)
1 Minute All Out (PW @ 10%+)
1 Minute Walking Recovery
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
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🏃 Treadmill - Block 3 (8 Minutes)
1 Minute Push (PW @ 6%+)
1 Minute Base
1 Minute Push (PW @ 6%+)
1 Minute Base
1 Minute Push (PW @ 6%+)
1 Minute Base
1 Minute Push (PW @ 6%+)
Finisher: 1 Minute All Out (PW @ 10%+)
90 Second To Transition To The Floor
🚣 Rower / Weight Floor - Block 1 (8 Minutes)
Buy-In: 200m Row (20-24 Strokes / Minute) Once Only
Work & Rest:
6 - 10 X Single Dumbbell Good Morning, Rest
6 - 10 X Chest Fly (On The Floor), Rest
10 Total X Lean Back With Twist, Rest
Repeat Until Time Is Called
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2 (4.25 Minutes)
Work & Active Recovery
Goal: Stay Within 5 Reps Each Round
1 Minute Of Clean To Neutral Grip Push Press, Count & Remember Reps
1 Minute Of Alt Lateral Shift To Windmill
45 Second Of Clean To Neutral Grip Push Press, Count & Remember Reps
1 Minute Of Alt Lateral Shift To Windmill
30 Second Of Clean To Neutral Grip Push Press, Count & Remember Reps
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 3 (8 Minutes)
Buy-In: 400m Row (24-28 Strokes / Minute) Once Only
Circuit:
12 Total X Goblet Alt Forward Lunge With Torso Rotation
12 Total X Alt Upright Row
Repeat Until Time For Finisher
Finisher: 1 Minute Of Low Plank
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 - Block 1 (8 Minutes) | 8 Minute |
| tread | Treadmill - Block 2 (4.25 Minutes) | 4.25 Minute |
| tread | Treadmill - Block 3 (8 Minutes) | 8 Minute |
| rower | Rower / Weight Floor - Block 1 (8 Minutes) | 8 Minute |
| floor/rower | Rower / Weight Floor - Block 2 (4.25 Minutes) | 4.25 Minute |
| floor/rower | Rower / Weight Floor - Block 3 (8 Minutes) | 8 Minute |