Today's Orange Theory Workout Intel – Friday 2/13/26

OTFinsider.com Today's Orange Theory Workout Intel – Friday 2/13/26

Treadmill

Block 1 - 5 Minutes

Goal: Maintain Your Paces In The First Half And Then Increase In The Second.

2.5 Minute Tread, Maintain Pace

2.5 Minute Tread, Increase Pace By 0.2mph (Pw 0.5% Incline) Every 30 Seconds

Check & Remember Pace

1 Minute Walking Recovery, Get To Base When Ready

Block 2 - 5 Minutes

Goal: Maintain Previous Pace From Block 1 In The First Half And Then Increase In The Second.

2.5 Minute Tread, Maintain Pace

2.5 Minute Tread, Increase Pace By 0.2mph (Pw 0.5% Incline) Every 30 Seconds

Collapse (Member's Choice)

1 Minute Walking Recovery, Get To Base When Ready

Block 3 - 5 Minutes

Goal: Maintain Incline In The First Half, Then Decrease Incline In The Second Half

2.5 Minute Tread @ 5% (Pw @ 7%+)

2.5 Minute Tread, Reduce Incline By 0.5% Every 30 Seconds

1 Minute Walking Recovery, Get To Base When Ready

Goal: Start At Your Previous Incline From Block 3 For The First Half, Then Decrease Incline In The Second Half

2.5 Minute Tread @ 2.5% (Pw @ 4.5%+)

2.5 Minute Tread, Reduce Incline By 0.5% Every 30 Seconds

90 Sec To Transition To The Floor

Rower / Weight Floor

Block 1 - 11 Minutes Circuit Add-On

Round 1:

12 X Front Squat To Arnold Press

Round 2:

12 X Front Squat To Arnold Press

6 X Front Loaded Alt Reverse Lunge To Front Squat

Round 3:

12 X Front Squat To Arnold Press

6 X Front Loaded Alt Reverse Lunge To Front Squat

12 X Reverse Fly

Round 4:

12 X Front Squat To Arnold Press

6 X Front Loaded Alt Reverse Lunge To Front Squat

12 X Reverse Fly

400m Row (24 - 28 Strokes / Minute)

Bonus: Complete Round Of Choice Until Time Is Called

1 Minute Recovery

Block 2 - 11 Minutes Circuit Unilateral Take-Away

Round 1:

200m Row (20 - 24 Strokes / Minute)

4 X Split Squat To Uppercut (R)

4 X Split Squat Hold With Bicep Curl (R)

4 X Half Kneeling Overhead Tricep Extension (R)

4 X Split Squat To Uppercut (L)

4 X Split Squat Hold With Bicep Curl (L)

4 X Half Kneeling Overhead Tricep Extension (L)

Round 2:

200m Row (20 - 24 Strokes / Minute)

4 X Split Squat To Uppercut (R)

4 X Split Squat Hold With Bicep Curl (R)

4 X Split Squat To Uppercut (L)

4 X Split Squat Hold With Bicep Curl (L)

Round 3:

200m Row (20 - 24 Strokes / Minute)

4 X Split Squat To Uppercut (R)

4 X Split Squat To Uppercut (L)

Round 4:

200m Row (20 - 24 Strokes / Minute)

Bonus: Complete Round Of Choice Until Time Is Called