Today's Orange Theory Workout Intel – Sunday 1/11/26

OTFinsider.com Today's Orange Theory Workout Intel – Sunday 1/11/26

Treadmill

Block 1 - 11 Minutes

Goal: Maintain Your Push And Increase Your Base Intensity

90 Second Push (PW @ 6%+)

3 Minute Base

90 Second Push (PW @ 6%+)

2 Minute Base

90 Second Push (PW @ 6%+)

1 Minute Base

30 Second All Out (PW @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 11 Minutes

Goal: Maintain Or Lower Your Push Intensity While Maintaining Your 1 Minute Base Intensity From Block 1

90 Second Push (PW @ 6%+)

1 Minute Base

90 Second Push (PW @ 6%+)

2 Minute Base

90 Second Push (PW @ 6%+)

3 Minute Base

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

90 Second To Transition To The Floor

Weight Floor - 16.5 Minutes

2 Rounds Work & Rest:

6 - 10 X Goblet Sit To Stand, Rest

6 - 10 X Bridge (Shoulders On Bench), Rest

2 Rounds Work & Rest:

6 - 10 Each X Bench Bird Dog Low Row, Rest

6 - 10 X Chest Press, Rest

2 Rounds Work & Rest:

6 - 10 Total X High Plank Alt Dumbbell Tap, Rest

6 - 10 Each X Half Kneeling Low To High Chop, Rest

Repeat Your Favorite Exercises Until Time Is Called

90 Second Recovery

Rower Block - 5.5 Minutes - Circuit

10 Total X Alt Arnold Press

150m All Out Row

Repeat Until Finisher: 30 Second All Out Row