OTFinsider.com Today's Orange Theory Workout Intel – Friday 1/23/26 Repeat of 1/7/26 Treadmill 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 Minu

OTFinsider.com Today's Orange Theory Workout Intel – Thursday 1/22/26 Repeat of 1/6/26 Treadmill Block 1 - 18 Minutes Goal: Choose A Run Speed And Maintain Throughout   Pyramid 1: 90 Second Run @ 3% 90 Second Run @ 6% 1 Minute Run @ 9% 1 Minute Run @ 6% 1 Minute Run @ 3%   Pyramid 2: 90 Second Run @ 2% 90 Second Run @ 4% 1 Minute Run @ 6% 1 Minute Run @ 4% 1 Minute Run @ 2%   Pyramid 3: 90 Second Run @ 1% 90 Second Run @ 2% 1 Minute Run @ 3% 1 Minute Run @ 2% 1 Minute Run @

OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 1/21/26 1000m Benchmark Row Treadmill - Block 1 - 7.5 Minutes 0.15 Mile Run 150m Row WR Until Ready To Begin Next Round Repeat Until Time Is Called 90 Seconds To Transition To The Rower   Rower - Block 1 – 6.5 Minutes Clear Monitor 1000m Check & Remember Time Record In Challenge Tracker Bonus: Tread  Or  Recovery Row Until Time Is Called 90 Second To Transition To Tread   Treadmill Or Rower – Block 2 – 6.5 Minute

OTFinsider.com Today's Orange Theory Workout Intel – Tuesday 1/20/26 Repeat of 1/5/26 Treadmill - 23.5 Minutes Round 1: 4 Minute Base 45 Second Walking Recovery, Transition Off Treadmill 30 Second Of Squat Jacks 30 Second Of Squat Hold Squat Jacks 45 Second Transition To Treadmill, Get To Base When Ready   Round 2: 4 Minute Base 45 Second Walking Recovery, Transition Off Treadmill 30 Second Of Squat Jacks 30 Second Of Squat Hold Squat Jacks 45 Second Transition To Treadmill,

OTFinsider.com Today's Orange Theory Workout Intel – Monday 1/19/26 Repeat of 1/3/26 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 Fin

OTFInsider.com Today's Orange Theory Workout Intel – Friday 11/16/25 Repeat of 11/18/25 and 5/23/24 2G Treadmill   - 22.5 Minutes 2 Minute Push 30 Second Base 1 Minute All Out 1 Minute Walking Recovery 1 Minute All Out 1 Minute Walking Recovery 1 Minute All Out 1 Minute Walking Recovery 45 Second All Out 1 Minute Walking Recovery 45 Second All Out 1 Minute Walking Recovery 45 Second All Out 1 Minute Walking Recovery 30 Second All Out 1 Minute Walking Recovery 30 Second All

OTFinsider.com Today's Orange Theory Workout Intel – Thursday 1/15/26 Treadmill Block 1 - 4 Minutes 1 Minute Base @ 6% (PW @ 8%+) 1 Minute Base @ 5% (PW @ 7%+) 1 Minute Base @ 4% (PW @ 6%+) 1 Minute Base @ 3% (PW @ 5%+) 90 Second Walking Recovery, Get To Base When Ready   Block 2 - 5 Minutes 1 Minute Push To All Out (PW @ 6-10%) 1 Minute Push (PW @ 6%+) 1 Minute Base To Push (PW @ 1-6%) 1 Minute Base 1 Minute All Out (PW @ 10%+) 90 Second Walking Recovery, Get To Base When R

OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 1/14/26 Treadmill Block 1 - 15 Minutes Goal: Increase Your Push And All Out Intensities Each Round 1 Minute Push (PW @ 6%+) 1 Minute Base 1 Minute All Out (PW @ 10%+) 1 Minute Walking Recovery 1 Minute Push (PW @ 6%+) 1 Minute Base 1 Minute All Out (PW @ 10%+) 1 Minute Walking Recovery 1 Minute Push (PW @ 6%+) 1 Minute Base 1 Minute All Out (PW @ 10%+) 1 Minute Walking Recovery 1 Minute Push (PW @ 6%+) 1 Minute B

OTFinsider.com Today's Orange Theory Workout Intel – Tuesday 1/13/26 Treadmill - 23.5 Minutes Goal: Maintain Your Push Pace As The Duration Increases And Then Maintain Or Increase Push Pace As The Duration Decreases 1 Minute Push (PW @ 6%+) 45 Second Base 90 Second Push (PW @ 6%+) 45 Second Base 2 Minute Push (PW @ 5%+) 45 Second Base 2.5 Minute Push (PW @ 4%+) 45 Second Base 3 Minute Push (PW @ 4%+) 45 Second Base 2.5 Minute Push (PW @ 4%+) 45 Second Base 2 Minute Push (PW

OTFinsider.com Today's Orange Theory Workout Intel – Monday 1/12/26 Treadmill Block 1 - 11 Minutes   Goal: Choose Your Own Pace @ 2% And Every 2 Minutes Increase The Incline By 3-5% For The Incline Surges And Then Return 2 Minute Tread @ 2% 45 Second Incline Surge (Increase Incline By 3-5%) 2 Minute Tread @ 2% 45 Second Incline Surge (Increase Incline By 3-5%) 2 Minute Tread @ 2% 45 Second Incline Surge (Increase Incline By 3-5%) 2 Minute Tread @ 2% 45 Second Incline Surge (

OTFinsider.com Today's Orange Theory Workout Intel – Sunday 1/11/26 Treadmill 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 Bl

OTFinsider.com Today's Orange Theory Workout Intel – Saturday 1/10/26 Treadmill 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

OTFinsider.com Today's Orange Theory Workout Intel – Friday 1/9/26 Treadmill Block 1 - 8 Minutes 1 Minute Base @ 6% (PW @ 8%+) 1 Minute Base 1 Minute Base @ 5% (PW @ 7%+) 1 Minute Base 1 Minute Base @ 4% (PW @ 6%+) 1 Minute Base 1 Minute Base @ 3% (PW @ 5%+) 1 Minute All Out (PW @ 10%+) 90 Second Walking Recovery, Get To Base When Ready   Block 2 - 4.25 Minutes 1 Minute All Out (PW @ 10%+) 1 Minute Walking Recovery 45 Second All Out (PW @ 10%+) 1 Minute Walking Recovery 30 S

OTFinsider.com Today's Orange Theory Workout Intel – Thursday 1/8/26 Treadmill / Rower - 23.5 Minutes Round 1: 0.8 Mile Tread (PW 0.4 Miles) 100m Row   Round 2: 0.4 Mile Tread (PW 0.2 Miles) 200m Row   Round 3: 320m / 0.2 Mile Tread (PW 0.1 Miles) 400m Row   Round 4: 160m / 0.1 Mile Tread (PW 0.05 Miles) 800m Row   Bonus : Tread Or Row Until Time For Finisher Finisher : 1 Minute All Out At Current Station 90 Second To Transition To The Floor   Weight Floor Block 1 - 3 Minute