Today's Orange Theory Workout Intel – Saturday 1/3/26

OTFinsider.com Today's Orange Theory Workout Intel – Saturday 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

Finisher: 30 Second All Out At Current Station

90 Second To Transition To The Floor

Weight Floor

Block 1 - 6.5 Minutes Circuit: Stable

12 Total X TRX Low Plank With Alt Knee Raise

12 X TRX Bridge Row

6 Each X Cross-Back Lunge To Lateral Knee Raise (Bodyweight)

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 9 Minutes Circuit:Strong

8 Total X High Plank Pull Through

8 X Squat To Hammer Curl

4 Each X Goblet Lateral Lunge To Cross-Back Lunge

Repeat Until Time Is Called

90 Second Recovery

Block 3 - 5 Minutes Circuit:Power

4 Each X Half Kneeling High To Low Chop

4 Each X Single Arm Squat To Press

4 Each X Lateral Lunge To Single Leg Hop

Repeat Until Time For Finisher: 30 Second Of Squat To Press