Today's Orange Theory Workout Intel – Thursday 1/8/26

OTFinsider.com Today's Orange Theory Workout Intel – Thursday 1/8/26

Treadmill / Rower - 23.5 Minutes

Round 1:

0.8 Mile Tread (PW 0.4 Miles)

100m Row

Round 2:

0.4 Mile Tread (PW 0.2 Miles)

200m Row

Round 3:

320m / 0.2 Mile Tread (PW 0.1 Miles)

400m Row

Round 4:

160m / 0.1 Mile Tread (PW 0.05 Miles)

800m Row

Bonus: Tread Or Row Until Time For Finisher

Finisher: 1 Minute All Out At Current Station

90 Second To Transition To The Floor

Weight Floor

Block 1 - 3 Minutes Back-To-Back

1 Minute - Mid Band Squat To Alt Lateral Leg Lift

1 Minute - Mid Band Walkout

1 Minute - Mid Band High Plank Alt Toe Tap

90 Second Recovery

Block 2 - 7 Minutes Back-To-Back Superset

12 X Goblet Bench Tap Squat

12 Total X Goblet Alt Lateral Lunge

12 Total X Goblet Alt Step-Down Toe Tap, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 3 - 7 Minutes Back-To-Back Unilateral Superset

6 X Split Stance Single Arm High Row (L)

6 X Split Stance Single Arm Low Row (L)

6 X Split Stance Single Arm Triceps Kickback (L)

6 X Split Stance Single Arm High Row (R)

6 X Split Stance Single Arm Low Row (R)

6 X Split Stance Single Arm Triceps Kickback (R), Rest

Repeat Until Time Is Called

1 Minute Recovery

Block 4 - 3 Minutes Back-To-Back

1 Minute - Mid Band Squat To Alt Lateral Leg Lift

1 Minute - Mid Band Walkout

Finisher: 1 Minute - Mid Band High Plank Alt Toe Tap