Today's Orange Theory Workout Intel – Friday 2/20/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Three-block workout mixing treadmill incline builds and all-outs with upper body strength and rowing on the floor. Combines endurance, power, and strength elements.
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 - 9.25 Minutes
Build 1:
30 Second Base
30 Second Base To Push (PW @ 1-8%)
30 Second Push (PW @ 8%+)
30 Second Push To All Our (PW @ 8-10%)
Build 2:
45 Second Base
45 Second Base To Push (PW @ 1-8%)
45 Second Push (PW @ 8%+)
45 Second Push To All Our (PW @ 8-10%)
Build 3:
1 Minute Base
1 Minute Base To Push (PW @ 1-6%)
1 Minute Push (PW @ 6%+)
1 Minute Push To All Our (PW @ 8-10%)
15 Second All Our (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 7 Minutes
6.5 Minute Tread @ 3%
Every 0.1 Miles Increase Incline By 0.5-1% (PW Every 0.05 Miles)
30 Second All Our (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 4.25 Minutes
30 Second All Our (PW @ 10%+)
30 Second Walking Recovery
45 Second All Our (PW @ 10%+)
30 Second Walking Recovery
1 Minute All Our (PW @ 10%+)
30 Second Walking Recovery
Finisher: 30 Second All Our (PW @ 10%+)
90 Seconds To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 20.5 Minutes
Block 1 - 9.25 Minutes
Back-To-Back Superset:
12 Total X Alt Neutral Grip Front Raise
12 X Seated Reverse Fly, Rest
Back-To-Back Superset:
12 Total X Lateral Step-Over (Dumbbells On Shoulders)
12 X Single Dumbbell Good Morning, Rest
Member's Choice - Row Or Exercise:
300m Push Row Or
16 X Bench Straight Leg Raise
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 7 Minutes
Back-To-Back Superset:
8 Total X Alt Bicep Curl (Seated)
8 X Tricep Extension (Lying On Bench), Rest
Back-To-Back Superset:
8 Total X Alt Step-Out Deadlift
8 X Front Squat, Rest
Member's Choice - Row Or Exercise:
200m Row @ 20-24 Strokes / Minute Or
10 Total X Seated Torso Rotation
Repeat Until Time Is Called
90 Second Recovery
Block 3 - 4.25 Minutes
Back-To-Back Superset:
6 X High Row
6 X Bench Power Push-Up, Rest
Member's Choice - Row Or Exercise:
100m All Our Row Or
6 Total X Bench Burpee To Alt Full Step-Up With Knee Raise
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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 Minute 30 sec |
| floor/rower | Rower / Weight Floor - 20.5 Minutes | 20 Minute 30 sec |