Today's Orange Theory Workout Intel – Sunday 1/11/26
Type
Format
3G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A balanced ESP workout with treadmill push/base intervals, weight floor strength work, and rowing circuits. Multiple blocks with all-out finishers.
Here's the full breakdown for today's template, covering 3G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - 22 Minutes
Block 1 - 11 Minutes
Goal: Maintain Your Push And Increase Your Base Intensity
90 Second Push (PW @ 6%+)
3 Minute Base
90 Second Push (PW @ 6%+)
2 Minute Base
90 Second Push (PW @ 6%+)
1 Minute Base
30 Second All Out (PW @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 11 Minutes
Goal: Maintain Or Lower Your Push Intensity While Maintaining Your 1 Minute Base Intensity From Block 1
90 Second Push (PW @ 6%+)
1 Minute Base
90 Second Push (PW @ 6%+)
2 Minute Base
90 Second Push (PW @ 6%+)
3 Minute Base
Finisher: 30 Second All Out (PW @ 10%+)
90 Second To Transition To The Floor
🏋️ Weight Floor - 16.5 Minutes
2 Rounds Work & Rest:
6 - 10 X Goblet Sit To Stand, Rest
6 - 10 X Bridge (Shoulders On Bench), Rest
2 Rounds Work & Rest:
6 - 10 Each X Bench Bird Dog Low Row, Rest
6 - 10 X Chest Press, Rest
2 Rounds Work & Rest:
6 - 10 Total X High Plank Alt Dumbbell Tap, Rest
6 - 10 Each X Half Kneeling Low To High Chop, Rest
Repeat Your Favorite Exercises Until Time Is Called
90 Second Recovery
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🚣 Rower Block - 5.5 Minutes
Circuit
10 Total X Alt Arnold Press
150m All Out Row
Repeat Until Finisher: 30 Second All Out Row
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 - 22 Minutes | 22 Minute |
| floor | Weight Floor - 16.5 Minutes | 16.5 Minute |
| rower | Rower Block - 5.5 Minutes | 5.5 Minute |