Today's Orange Theory Workout Intel – Friday 2/6/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A dynamic 2G workout combining incline base pace work with all-outs on the tread, followed by a rowing circuit with descending reps and unilateral power movements on the floor.
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 - Block 1
Goal: Maintain Or Increase Your Base Speed As The Inclines Decreases
1 Minute Base @ 6% (PW @ 8%+)
75 Second Base
1 Minute Base @ 5% (PW @ 7%+)
75 Second Base
1 Minute Base @ 4% (PW @ 6%+)
75 Second Base
1 Minute Base @ 3% (PW @ 5%+)
90 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2
Goal: Maintain Or Increase Your Base Speed As The Inclines Decreases
90 Second Base @ 6% (PW @ 8%+)
75 Second Base
90 Second Base @ 5% (PW @ 7%+)
75 Second Base
90 Second Base @ 4% (PW @ 6%+)
90 Second Walking Recovery, Get To Base When Ready
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🏃 Treadmill - Block 3
1 Minute All Out (PW @ 10%+)
30 Second Walking Recovery
1 Minute All Out (PW @ 10%+)
30 Second Walking Recovery
1 Minute All Out (PW @ 10%+)
30 Second Walking Recovery
Finisher: 1 Minute All Out (PW @ 10%+)
90 Second To Transition To The Floor
💪 Rower / Weight Floor - Block 1
Goal: Match Or Beat Your Row Distance Each Round
3 Rounds - Rack & Rest:
20 Stroke Row, Check & Remember Distance
Circuit - Take-Away
Round 1:
5 Total X Front Loaded Walking Lunges
10 Total X High Plank Alt Low Row
10 X Double Crunch
10 X Bent Arm Lateral Raise
10 Total X Alt Lateral Lunge
Round 2:
5 Total X Front Loaded Walking Lunges
10 Total X High Plank Alt Low Row
10 X Double Crunch
10 X Bent Arm Lateral Raise
Round 3:
5 Total X Front Loaded Walking Lunges
10 Total X High Plank Alt Low Row
10 X Double Crunch
Round 4:
5 Total X Front Loaded Walking Lunges
10 Total X High Plank Alt Low Row
Bonus: Repeat Favorite Exercises Until Time Is Called
90 Second Recovery
💪 Rower / Weight Floor - Block 2
Back-To-Back Unilateral Complex
20 Second Of Single Arm Deadlift (R)
20 Second Of Single Arm Hip Hinge Swing (R)
20 Second Of Single Arm High Pull With Power (R)
30 Second Rest
20 Second Of Single Arm Deadlift (L)
20 Second Of Single Arm Hip Hinge Swing (L)
20 Second Of Single Arm High Pull With Power (L)
30 Second Rest
20 Second Of Single Arm Deadlift (R)
20 Second Of Single Arm Hip Hinge Swing (R)
20 Second Of Single Arm High Pull With Power (R)
30 Second Rest
20 Second Of Single Arm Deadlift (L)
20 Second Of Single Arm Hip Hinge Swing (L)
20 Second Of Single Arm High Pull With Power (L)
How Was This Workout?
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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 - Block 1 | 7.75 Minute |
| tread | Treadmill - Block 2 | 7 Minute |
| tread | Treadmill - Block 3 | 5.5 Minute |
| rower/floor | Rower / Weight Floor - Block 1 | 16.25 Minute |
| rower/floor | Rower / Weight Floor - Block 2 | 5.5 Minute |