Today's Orange Theory Workout Intel – Friday 2/6/26
OTFinsider.com Today's Orange Theory Workout Intel – Friday 2/6/26
Treadmill
Block 1 - 7.75 Minutes
Goal: Maintain Or Increase Your Base Speed As The Inclines Decreases
1 Min Base @ 6% (PW @ 8%+)
75 Second Base
1 Min Base @ 5% (PW @ 7%+)
75 Second Base
1 Min Base @ 4% (PW @ 6%+)
75 Second Base
1 Min Base @ 3% (PW @ 5%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 7 Minutes
Goal: Maintain Or Increase Your Base Speed As The Inclines Decreases
90 Second Base @ 6% (PW @ 8%+)
75 Second Base
90 Second Base @ 5% (PW @ 7%+)
75 Second Base
90 Second Base @ 4% (PW @ 6%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 5.5 Minutes
1 Min All Out (PW @ 10%+)
30 Second Walking Recovery
1 Min All Out (PW @ 10%+)
30 Second Walking Recovery
1 Min All Out (PW @ 10%+)
30 Second Walking Recovery
Finisher: 1 Min All Out (PW @ 10%+)
90 Second To Transition To The Floor
Rower / Weight Floor
Block 1 - 16.25 Minutes
Goal: Match Or Beat Your Row Distance Each Round
3 Rounds - Rack & Rest:
20 Stroke Row, Check & Remember Distance
Circuit - Take-Away
Round 1:
5 Total X Front Loaded Walking Lunges
10 Total X High Plank Alt Low Row
10 X Double Crunch
10 X Bent Arm Lateral Raise
10 Total X Alt Lateral Lunge
Round 2:
5 Total X Front Loaded Walking Lunges
10 Total X High Plank Alt Low Row
10 X Double Crunch
10 X Bent Arm Lateral Raise
Round 3:
5 Total X Front Loaded Walking Lunges
10 Total X High Plank Alt Low Row
10 X Double Crunch
Round 4:
5 Total X Front Loaded Walking Lunges
10 Total X High Plank Alt Low Row
Bonus: Repeat Favorite Exercises Until Time Is Called
90 Second Recovery
Block 2 - 5.5 Minutes Back-To-Back Unilateral Complex
20 Second Of Single Arm Deadlift (R)
20 Second Of Single Arm Hip Hinge Swing (R)
20 Second Of Single Arm High Pull With Power (R)
30 Second Rest
20 Second Of Single Arm Deadlift (L)
20 Second Of Single Arm Hip Hinge Swing (L)
20 Second Of Single Arm High Pull With Power (L)
30 Second Rest
20 Second Of Single Arm Deadlift (R)
20 Second Of Single Arm Hip Hinge Swing (R)
20 Second Of Single Arm High Pull With Power (R)
30 Second Rest
20 Second Of Single Arm Deadlift (L)
20 Second Of Single Arm Hip Hinge Swing (L)
20 Second Of Single Arm High Pull With Power (L)
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