Today's Orange Theory Workout Intel – Wednesday 2/3/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Power-focused 2G workout with multiple all-out sprints on the treadmill and strong/stable circuits on the floor and rower with decreasing block durations.
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 - 19 Minutes
Block 1 - 7.5 Minutes
1 Minute Push (PW @ 6%+)
90 Second Base
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%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 6.5 Minutes
Goal: Increase Your All Out Intensity 0.5 mph+ Or 1-2% If Power Walking
1 Minute Push (PW @ 6%+)
75 Second Base
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%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 5.5 Minutes
Goal: Increase Your All Out Intensity By 0.5mph+ Or 1-2% If Power Walking
1 Minute Push (PW @ 6%+)
1 Minute Base
30 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
30 Second All Out (PW @ 10%+)
1 Minute Walking Recovery
Finisher: 30 Second All Out (PW @ 10%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 19 Minutes
Block 1 - 7.5 Minutes
Buy-In: 25 Stroke Row (20-24 Strokes / Minute), Check & Remember Distance
Circuit - Strong & Stable:
12 X Squat To Upright Row
6 Each X TRX Squat To Single Arm Low Row
Repeat Until Time For Buy-Out
Buy-Out: 1 Minute Of Low Plank
90 Second Recovery
Block 2 - 6.5 Minutes
Goal: Stay Within 50m Of Your Row Distance From Block 1
Buy-In: 20 Stroke Row (20-24 Strokes / Minute), Check & Remember Distance
Circuit - Strong & Stable:
6 Each X Reverse Lunge To Shoulder Press
12 Total X TRX Alt Forward Lunge With Y-Raise
Repeat Until Time For Buy-Out
Buy-Out: 45 Second Of Low Plank
90 Second Recovery
Block 3 - 5.5 Minutes
Goal: Stay Within 50m Of Your Row Distance From Block 2
Buy-In: 15 Stroke Row (20-24 Strokes / Minute), Check Distance
Circuit - Strong & Stable:
12 Total X Torso Rotation
12 Total X TRX Clutch Curl To Alt Torso Rotation
Repeat Until Time For Finisher
Finisher: 30 Second Of Low Plank
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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 - 19 Minutes | 19 Minute |
| floor/rower | Rower / Weight Floor - 19 Minutes | 19 Minute |