Today's Orange Theory Workout Intel – Saturday 1/10/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-34
A challenging 2G workout mixing endurance runs with strength and power elements. Treadmill features distance challenges and all-outs, while the floor combines tempo couplets with member-choice cardio or lift options.
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 - 18 Minutes
Block 1 - 6 Minutes
Goal: Accumulate As Much Distance As Possible
Clear Screen
6 Minute Run For Distance
Check & Remember Distance
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 3 Minutes
30 Second All Out (PW @ 10%+)
45 Second Walking Recovery
30 Second All Out (PW @ 10%+)
45 Second Walking Recovery
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 6 Minutes
Goal: Match Or Beat Your Distance From Block 1
Clear Screen
6 Minute Run For Distance
Check Distance
90 Second Walking Recovery, Get To Base When Ready
Block 4 - 3 Minutes
30 Second All Out (PW @ 10%+)
45 Second Walking Recovery
30 Second All Out (PW @ 10%+)
45 Second Walking Recovery
Finisher: 30 Second All Out (PW @ 10%+)
90 Second To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 18 Minutes
Block 1 - 6 Minutes
Back-To-Back Tempo Couplet:
10 X Bicep Curl
10 Second Of Bicep Curl Hold
10 X Bicep Curl, Rest
Back-To-Back Tempo Couplet:
10 X Overhead Tricep Extension
10 Second Of Overhead Tricep Extension Hold
10 X Overhead Tricep Extension, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 3 Minutes
Member Choice - Row Or Lift More:
Row More:
30 Second All Out Row
45 Second Recovery Row
30 Second All Out Row
45 Second Recovery Row
30 Second All Out Row
Lift More - Back-To-Back:
2 Total X Alt Single Arm Snatch
2 / 4 / 6 Total X Goblet Alt Reverse Lunge
Repeat Until Time Is Called, Increase Reps Of The Reverse Lunge By 2 Each Round
90 Second Recovery
Block 3 - 6 Minutes
Back-To-Back Tempo Couplet:
10 X Single Arm Chest Press (L)
10 Second Of Single Arm Chest Press (L)
10 X Single Arm Chest Press (L), Rest
Back-To-Back Tempo Couplet:
10 X Single Arm Chest Press (R)
10 Second Of Single Arm Chest Press (R)
10 X Single Arm Chest Press (R), Rest
Repeat Until Time Is Called
90 Second Recovery
Block 4 - 3 Minutes
Member Choice - Row Or Lift More:
Row More:
30 Second All Out Row
45 Second Recovery Row
30 Second All Out Row
45 Second Recovery Row
30 Second All Out Row
Lift More - Back-To-Back:
2 Total X Alt Single Arm Snatch
2 / 4 / 6 Total X Goblet Alt Reverse Lunge
Repeat Until Time Is Called, Increase Reps Of The Reverse Lunge By 2 Each Round
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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 - 18 Minutes | 18 Minute |
| floor/rower | Rower / Weight Floor - 18 Minutes | 18 Minute |