Today's Orange Theory Workout Intel – Monday 2/9/26

OTFinsider.com Today's Orange Theory Workout Intel – Monday 2/9/26

Treadmill

Block 1 - 11 Minutes

Goal: Maintain Base And Push Paces, Increase Your Push To All Out Pace Each Build

90 Second Base

90 Second Push (PW @ 6%+)

30 Second Push To All Out (PW @ 8-10%)

75 Second Base

75 Second Push (PW @ 6%+)

30 Second Push To All Out (PW @ 8-10%)

1 Minute Base

1 Minute Push (PW @ 6%+)

30 Second Push To All Out (PW @ 8-10%)

45 Second Base

45 Second Push (PW @ 8%+)

30 Second Push To All Out (PW @ 8-10%)

2 Minute To Transition To The Floor

Rower / Weight Floor Block 1 - 11 Minutes

Goal: Accumulate As Much Distance As Possible In The Row

Buy-In (Once Only): 2 Minute Push Row, Check & Remember Distance

Back-To-Back Tempo Couplet:

4 X Two Handed Single Dumbbell Squat

4 X Two Handed Single Dumbbell Squat (Slow)

4 X Two Handed Single Dumbbell Squat (Stick-It), Rest

6 Each X Balance Bicep Curl

Member's Choice - Upper Body Or Core:

12 X TRX Rotational Low Row Or

12 Total X High Plank Pull Through

Repeat Until Time Is Called

2 Minute To Transition To The Treadmill And Get To Base

Treadmill - Block 2 - 11.5 Minutes

Goal: Maintain Base And Push Paces, Increase Your Push To All Out Pace Each Build

90 Second Base

90 Second Push (PW @ 6%+)

30 Second Push To All Out (PW @ 8-10%)

75 Second Base

75 Second Push (PW @ 6%+)

30 Second Push To All Out (PW @ 8-10%)

1 Minute Base

1 Minute Push (PW @ 6%+)

30 Second Push To All Out (PW @ 8-10%)

45 Second Base

45 Second Push (PW @ 8%+)

30 Second Push To All Out (PW @ 8-10%)

Finisher: 30 Second All Out (PW @ 10%+)

2 Minute To Transition To The Floor

Rower / Weight Floor - Block 2 - 11.5 Minutes

Goal: Match Or Beat Your Row Distance From Floor Block 1

Buy-In (Once Only): 2 Minute Push Row, Check Distance

Back-To-Back Tempo Couplet:

4 X Bridge

4 X Bridge (Slow)

4 X Bridge (Stick-It), Rest

6 Each X Balance Overhead Tricep Extension

Member's Choice - Upper Body Or Core:

12 X TRX Rotational Chest Press Or

12 Total X High Plank To Low Plank (Aka Palms To Elbows)

Repeat Until Time Is Called