Today's Orange Theory Workout Intel – Saturday 1/3/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
ESP workout with run/row blocks progressing through endurance, strength, and power intervals, followed by three floor circuits with TRX and weighted exercises.
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 / Rower - 23.5 Minutes
Goal: Increase Tread Intensity Each Part. Increase Watts Each Part By Focusing On Tempo
Part 1 - Endurance:
0.6 Mile Base
400m Row (1:2 Stroke Tempo)
Part 2 - Strength
0.3 Mile Push @ 3%
200m Row (1:3 Stroke Tempo)
0.3 Mile Push @ 3%
200m Row (1:3 Stroke Tempo)
Part 3 - Power
0.15 Mile All Out
100m Row (1:1 Stroke Tempo)
Repeat Until Time For Finisher
Finisher: 30 Second All Out At Current Station
90 Second To Transition To The Floor
🏋️ Weight Floor - Block 1
Block 1 - 6.5 Minutes Circuit: Stable
12 Total X TRX Low Plank With Alt Knee Raise
12 X TRX Bridge Row
6 Each X Cross-Back Lunge To Lateral Knee Raise (Bodyweight)
Repeat Until Time Is Called
90 Second Recovery
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.
🏋️ Weight Floor - Block 2
Block 2 - 9 Minutes Circuit: Strong
8 Total X High Plank Pull Through
8 X Squat To Hammer Curl
4 Each X Goblet Lateral Lunge To Cross-Back Lunge
Repeat Until Time Is Called
90 Second Recovery
🏋️ Weight Floor - Block 3
Block 3 - 5 Minutes Circuit: Power
4 Each X Half Kneeling High To Low Chop
4 Each X Single Arm Squat To Press
4 Each X Lateral Lunge To Single Leg Hop
Repeat Until Time For Finisher: 30 Second Of Squat To Press
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 |
|---|---|---|
| run/row | Treadmill / Rower - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor - Block 1 | 6.5 Minute |
| floor | Weight Floor - Block 2 | 9 Minute |
| floor | Weight Floor - Block 3 | 5 Minute |