Today's Orange Theory Workout Intel – Monday 2/2/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Run/row with decreasing row distances while maintaining run paces, followed by strength circuits targeting chest, back, triceps, and lower body.
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/Rower - 23.5 Minutes
Goal: Maintain Your Paces Each Round While Increasing The Row Intensity
Round 1:
0.1 Mile Run @ 8% (PW 0.05 Mile @ 8%+)
0.1 Mile Run @ 6% (PW 0.05 Mile @ 2%+)
0.1 Mile Run @ 4% (PW 0.05 Mile @ 4%+)
0.1 Mile Run @ 2% (PW 0.05 Mile @ 2%+)
250m All Out Row
Round 2:
0.1 Mile Run @ 8% (PW 0.05 Mile @ 8%+)
0.1 Mile Run @ 6% (PW 0.05 Mile @ 2%+)
0.1 Mile Run @ 4% (PW 0.05 Mile @ 4%+)
0.1 Mile Run @ 2% (PW 0.05 Mile @ 2%+)
200m All Out Row
Round 3:
0.1 Mile Run @ 8% (PW 0.05 Mile @ 8%+)
0.1 Mile Run @ 6% (PW 0.05 Mile @ 2%+)
0.1 Mile Run @ 4% (PW 0.05 Mile @ 4%+)
0.1 Mile Run @ 2% (PW 0.05 Mile @ 2%+)
150m All Out Row
Round 4:
0.1 Mile Run @ 8% (PW 0.05 Mile @ 8%+)
0.1 Mile Run @ 6% (PW 0.05 Mile @ 2%+)
0.1 Mile Run @ 4% (PW 0.05 Mile @ 4%+)
0.1 Mile Run @ 2% (PW 0.05 Mile @ 2%+)
100m All Out Row
Bonus: Run Or Row Until Time For Finisher
Finisher: 30 Second All Out At Current Station
90 Second To Transition To The Floor
🏋️ Weight Floor - 22 Minutes
Block 1 - 11 Minutes Circuit
3 Rounds:
20 / 15 / 10 X Incline Chest Press
20 / 15 / 10 X Seated Low Row
20 / 15 / 10 X Bench Tap Squat
20 / 15 / 10 X 4-Point To Down Dog
Bonus: Repeat Exercises At 5 Reps Until Time Is Called
90 Second Recovery
Block 2 - 11 Minutes Circuit
3 Rounds:
20 / 15 / 10 X Incline Tricep Extension
20 / 15 / 10 X Sumo Squat
20 / 15 / 10 X Wide Stance Bridge
20 / 15 / 10 X Sit-Up With Knee Tuck
Bonus: Repeat Exercises At 5 Reps Until Time Is Called
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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 |
|---|---|---|
| run/row | Treadmill/Rower - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor - 22 Minutes | 22 Minute |