Today's Orange Theory Workout Intel – Monday 4/6/26
Type
Power
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A challenging power-focused workout with progressive all-out intervals on the treadmill, decreasing in duration but increasing in intensity, followed by three floor blocks featuring supersets with timed push-up finishers.
Here's the full breakdown for today's power template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - 22.5 Minutes
Goal: increase your all out intensity each part
Buy-In:
2 Minute Push (PW @ 5%+)
30 Second Base
Part 1:
1 Minute All Out (PW @ 10%+)
1 Minute Walking Recovery
1 Minute All Out (PW @ 10%+)
1 Minute Walking Recovery
1 Minute All Out (PW @ 10%+)
1 Minute Walking Recovery
Part 2:
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
45 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
Part 3:
30 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
30 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
30 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
Part 4:
15 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
15 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
15 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
Bonus: Tread Or Walking Recovery Until Finisher
Finisher: 30 Second All Out (PW @ 10%+)
90 Seconds To Transition To The Floor
🏋️ Weight Floor - 6.5 Minutes Block 1
Back-To-Back Superset:
5 x Goblet Squat
10 Total x Alt Goblet Transverse Squat, Rest
Back-To-Back Superset:
5 x Low Row
10 Total x Reciprocating Low Row, Rest
Repeat Until Buy-Out: 30 Second Push-Up, Count And Remember Reps
90 Second Recovery
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🏋️ Weight Floor - 6.5 Minutes Block 2
Back-To-Back Superset:
5 x Deadlift
10 Total x Alt Step Out Deadlift, Rest
Back-To-Back Superset:
5 x Chest Press
10 Total x Reciprocating Chest Press, Rest
Repeat Until Buy-Out: 30 Second Push-Up, Count And Remember Reps
90 Second Recovery
🏋️ Weight Floor - 6.5 Minutes Block 3
Back-To-Back Superset:
5 Each x Reverse Lunge
10 Total x Alt Reverse Lunge, Rest
Back-To-Back Superset:
5 x Shoulder Press
10 Total x Reciprocating Shoulder Press, Rest
Repeat Until Finisher: 30 Second Push-Up, Count And Remember Reps
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
Things to Consider
- 1.The treadmill block is designed to test your max effort capabilities across different time intervals — consider pacing yourself strategically across the four parts rather than going all-out on the first interval
- 2.The decreasing all-out durations in parts 1-4 allow for a mental reset between efforts; some members find it helpful to focus on form during the walking recoveries
- 3.The floor blocks feature timed push-up finishers where you count your reps — one approach is to use these as a benchmark to track strength progress over time
- 4.With three consecutive floor blocks, managing rest during the 90-second recovery periods between blocks can impact your performance on the final block
- 5.The buy-in on the tread sets the tone for intensity; consider it an opportunity to warm up and establish your all-out pace before the structured intervals begin
These observations are AI-generated and are not medical or training advice. Always listen to your body and follow your coach's guidance. Consult a physician before starting any exercise program.
Power days mix sprints and floor explosiveness. A versatile cross-trainer handles both.
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Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 22.5 Minutes | 22.5 min |
| floor | Weight Floor - 6.5 Minutes Block 1 | 6.5 min |
| floor | Weight Floor - 6.5 Minutes Block 2 | 6.5 min |
| floor | Weight Floor - 6.5 Minutes Block 3 | 6.5 min |