Today's Orange Theory Workout Intel – Friday 1/23/26

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 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

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