Today's Orange Theory Workout Intel – Wednesday 1/7/26
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A challenging ESP workout with progressive treadmill blocks featuring push and all-out intervals, paired with a floor/rower circuit focused on chest press variations and rowing sprints.
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 - 23 Minutes
Block 1 - 3.5 Minutes
3 Minute Push (Pw @ 4%+), Increase Intensity Every 30 Seconds (Pw Add 0.5-3%)
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 3 Minutes
2.5 Minute Push (Pw @ 4%+), Increase Intensity Every 30 Seconds (Pw Add 0.5-3%)
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 2.5 Minutes
2 Minute Push (Pw @ 5%+), Increase Intensity Every 30 Seconds (Pw Add 0.5-3%)
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 4 - 2 Minutes
90 Second Push (Pw @ 6%+), Increase Intensity Every 30 Seconds (Pw Add 0.5-3%)
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 5 - 90 Second
1 Minute Push (Pw @ 6%+), Increase Intensity Every 30 Seconds (Pw Add 0.5-3%)
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 6 - 3 Minutes
30 Push (Pw @ 8%+)
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Finisher: 30 Second All Out (Pw @ 10%+)
90 Seconds To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 22 Minutes
Block 1 - 19 Minutes Circuit Add-On
Goal: Match Or Beat Your Row Time Each Round
Round 1:
4 X Incline Alt Chest Press To Chest Press
8 X Incline Front Loaded Sit-Up Stand To Hammer Curl
150m Push Row (20 - 24 Strokes / Minute), Check & Remember Time
Round 2:
4 X Incline Alt Chest Press To Chest Press
8 X Incline Front Loaded Sit-Up Stand To Hammer Curl
8 X Two-Handed Single Dumbbell Deadlift
150m Push Row (20 - 24 Strokes / Minute), Check & Remember Time
Round 3:
4 X Incline Alt Chest Press To Chest Press
8 X Incline Front Loaded Sit-Up Stand To Hammer Curl
8 X Two-Handed Single Dumbbell Deadlift
8 Each X Low To High Chop
150m Push Row (20 - 24 Strokes / Minute), Check & Remember Time
Bonus: Repeat Your Favorite Exercises Until Time Is Called
90 Second Recovery
Block 2 - 3 Minutes
Hip Hinge Swing Challenge:
Green Goal - Complete 30 Reps
Orange Goal - Complete 40 Reps
Red Goal - Complete 50+ Reps
30 Seconds Froggers
30 Seconds Hip Hinge Swing
30 Seconds Froggers
30 Seconds Hip Hinge Swing
30 Seconds Froggers
Finisher: 30 Seconds Hip Hinge Swing
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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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - 22 Minutes | 22 Minute |