Today's Orange Theory Workout Intel – Wednesday 2/11/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A power-focused workout featuring multiple all-out intervals on the treadmill paired with full-body strength circuits on the floor and rower. Heavy emphasis on maintaining and increasing all-out paces throughout.
Here's the full breakdown for today's template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - 20.5 Minutes
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 - 20 Minutes
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
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Things to Consider
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.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 20.5 Minutes | 20.5 Minute |
| floor/rower | Rower / Weight Floor - 20 Minutes | 20 Minute |