Today's Orange Theory Workout Intel – Thursday 1/22/26

OTFinsider.com Today's Orange Theory Workout Intel – Thursday 1/22/26

Repeat of 1/6/26

Treadmill

Block 1 - 18 Minutes

Goal: Choose A Run Speed And Maintain Throughout

Pyramid 1:

90 Second Run @ 3%

90 Second Run @ 6%

1 Minute Run @ 9%

1 Minute Run @ 6%

1 Minute Run @ 3%

Pyramid 2:

90 Second Run @ 2%

90 Second Run @ 4%

1 Minute Run @ 6%

1 Minute Run @ 4%

1 Minute Run @ 2%

Pyramid 3:

90 Second Run @ 1%

90 Second Run @ 2%

1 Minute Run @ 3%

1 Minute Run @ 2%

1 Minute Run @ 1%

Collapse (Member's Choice)

1 Minute Walking Recovery, Get To Base When Ready

Block 2 - 4.5 Minutes

1 Minute Base

1 Minute Base To Push (Pw @ 1-6%)

1 Minute Push (Pw @ 6%+)

1 Minute Push To All Out (Pw @ 6-10%)

Finisher: 30 Second All Out (Pw @ 10%+)

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 12 Minutes Circuit:Anchor

12 Total X Alt Cross-Body Bicep Curl

12 X Low Row

16 Total X High Plank Alt Knee Drive (Feet On Bosu) - Anchor

8 Each X Bridge Hold With Cross-Body Tricep Extension (Feet On Bosu)

12 X Bridge Hold With Chest Fly (Feet On Bosu)

16 Total X High Plank Alt Knee Drive (Feet On Bosu) - Anchor

Repeat Until Time For Buy-Out:

2 Minute Row For Distance

Check & Remember Distance

90 Second Recovery

Block 2 - 10 Minutes

Buy-In:

Complete Row Block 1 Distance Aqap (Once Only)

Circuit - Anchor:

12 Total X Goblet Alt Step-Out Squat

16 Total X High Plank Alt Toe Tap (Feet On Bosu) - Anchor

8 Each X Single Arm Split Stance Deadlift

16 Total X High Plank Alt Toe Tap (Feet On Bosu) - Anchor

Repeat Until Time Is Called