Today's Orange Theory Workout Intel – Friday 1/30/26

OTFinsider.com Today's Orange Theory Workout Intel – Friday 1/30/26

Repeat of 1/13/26

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 - 10 Minutes

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

Block 2 - 12 Minutes

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