Today's Orange Theory Workout Intel – Friday 1/9/26

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 Second All Out (PW @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 8 Minutes

1 Minute Push (PW @ 6%+)

1 Minute Base

1 Minute Push (PW @ 6%+)

1 Minute Base

1 Minute Push (PW @ 6%+)

1 Minute Base

1 Minute Push (PW @ 6%+)

Finisher: 1 Minute All Out (PW @ 10%+)

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 8 Minutes

Buy-In: 200m Row (20-24 Strokes / Minute) Once Only

Work & Rest:

6 - 10 X Single Dumbbell Good Morning, Rest

6 - 10 X Chest Fly (On The Floor), Rest

10 Total X Lean Back With Twist, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 4.25 Minutes Work & Active Recovery

Goal: Stay Within 5 Reps Each Round

1 Minute Of Clean To Neutral Grip Push Press, Count & Remember Reps

1 Minute Of Alt Lateral Shift To Windmill

45 Second Of Clean To Neutral Grip Push Press, Count & Remember Reps

1 Minute Of Alt Lateral Shift To Windmill

30 Second Of Clean To Neutral Grip Push Press, Count & Remember Reps

90 Second Recovery

Block 3 - 8 Minutes

Buy-In: 400m Row (24-28 Strokes / Minute) Once Only

Circuit:

12 Total X Goblet Alt Forward Lunge With Torso Rotation

12 Total X Alt Upright Row

Repeat Until Time For Finisher

Finisher: 1 Minute Of Low Plank