Today's Orange Theory Workout Intel – Monday 1/12/26

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 (Increase Incline By 3-5%)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 11 Minutes 

Goal: Increase Tread Speed From Block 1 & Maintain Or Increase Your Incline Surge %

2 Minute Tread

1 Minute Incline Surge (Increase Incline By 3-5%)

2 Minute Tread

1 Minute Incline Surge (Increase Incline By 3-5%)

2 Minute Tread

1 Minute Incline Surge (Increase Incline By 3-5%)

1 Minute Tread

1 Minute Incline Surge (Increase Incline By 3-5%)

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 11 Minutes Circuit 

20 Total X Quick Lateral Hops

12 X Lateral Raise

10 X Sumo Deadlift

8 Total X Squat To Alt Single Arm Upward Rotation

30 Second All Out Row

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 11 Minutes Circuit 

20 Total X Quick Forward/Backward Hops

6 Each X Split Stance Reverse Fly

10 Total X Two Handed Single Dumbbell Alt Lateral Shift

8 X Sumo Squat To Upright Row With Power

30 Second All Out Row

Repeat Until Time For Finisher:

30 Second Of Squat To Alt Single Arm Upward Rotation Or 

30 Second All Out Row