Today's Orange Theory Workout Intel – Wednesday 2/11/26

OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 2/11/26

Treadmill

Block 1 - 5.5 Minutes

Goal: Maintain Your Push And All Out Paces

30 Second Push (PW @ 8%+)

1 Minute All Out (PW @ 10%+)

30 Second Walking Recovery

30 Second Push (PW @ 8%+)

1 Minute All Out (PW @ 10%+)

30 Second Walking Recovery

30 Second Push (PW @ 8%+)

1 Minute All Out (PW @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 6.5 Minutes

Goal: Maintain Your Base Pace. Maintain Or Increase Your All Out Paces

30 Second Base

1 Minute All Out (PW @ 10%+)

1 Minute Walking Recovery

30 Second Base

1 Minute All Out (PW @ 10%+)

1 Minute Walking Recovery

30 Second Base

1 Minute All Out (PW @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 8.5 Minutes

Goal: Maintain Or Increase Your All Out Paces

1 Minute All Out (PW @ 10%+)

90 Second Walking Recovery

1 Minute All Out (PW @ 10%+)

90 Second Walking Recovery

1 Minute All Out (PW @ 10%+)

90 Second Walking Recovery

Finisher: 1 Minute All Out (PW @ 10%+)

90 Seconds To Transition To The Floor

Rower / Weight Floor

Block 1 - 13.5 Minutes

2 Rounds - Work & Rest:

6 - 10 X Seated Shoulder Press, Rest

6 - 10 X Goblet Sit To Stand, Rest

6 - 10 X Bird Dog Low Row, Rest

2 Rounds - Work & Rest:

6 - 10 X Bicep Curls, Rest

6 - 10 X Goblet Alt Lateral Lunge, Rest

6 - 10 X Single Arm Split Stance Deadlift, Rest

Bonus: Complete All Exercises As A Single Block Until Time Is Called

90 Second Recovery

Block 2 - 3.5 Minutes Circuit

6 - 10 X Seated Shoulder Press To Stand

6 - 10 Total X Alt Lateral Lunge To Bicep Curls

Repeat Until Time Is Called

90 Second Recovery

Block 3 - 3.5 Minutes

Member's Choice - Row Or Core

Row:

2.5 Minute Row For Distance

Finisher: 1 Minute All Out Row, Check Distance

Core:

2.5 Minute Coach Choice Core Blast

Finisher: 1 Minute Of Coach's Choice Of Core Exercise