Today's Orange Theory Workout Intel – Thursday 1/15/26

OTFinsider.com Today's Orange Theory Workout Intel – Thursday 1/15/26

Treadmill

Block 1 - 4 Minutes

1 Minute Base @ 6% (PW @ 8%+)

1 Minute Base @ 5% (PW @ 7%+)

1 Minute Base @ 4% (PW @ 6%+)

1 Minute Base @ 3% (PW @ 5%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 5 Minutes

1 Minute Push To All Out (PW @ 6-10%)

1 Minute Push (PW @ 6%+)

1 Minute Base To Push (PW @ 1-6%)

1 Minute Base

1 Minute All Out (PW @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 4.5 Minutes

45 Second Base @ 6% (PW @ 8%+)

1 Minute Base @ 5% (PW @ 7%+)

75 Second Base @ 4% (PW @ 6%+)

90 Second Base @ 3% (PW @ 5%+)

90 Second Walking Recovery, Get To Base When Ready

Block 4 - 5.5 Minutes

45 Second Push To All Out (PW @ 6-10%)

1 Minute Push (PW @ 6%+)

75 Second Base To Push (PW @ 1-6%)

90 Second Base

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

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 4 Minutes Circuit

3 Rounds:

10 / 8 / 6 X High Pull

10 / 8 / 6 Total X Alt Forward Lunge

Bonus: Complete Exercises At 6 Reps Until Time Is Called

90 Second Recovery

Block 2 - 5 Minutes

Buy-In: 300m Push Row, Check & Remember Time (Once Only)

Back-To-Back:

12 X Squat

~20 Second Of Pulsing Half Squat, Rest

Back-To-Back:

8 Total X Push-Up To Alt Low Row

~20 Second Of High Plank, Rest

Repeat Exercises Until Time Is Called

90 Second Recovery

Block 3 - 4.5 Minutes Circuit

3 Rounds:

10 / 8 / 6 X Overhead Tricep Extension

10 / 8 / 6 Total X Alt Lateral Lunge

Bonus: Complete Exercises At 6 Reps Until Time Is Called

90 Second Recovery

Block 4 - 5.5 Minutes

Buy-In: 300m Push Row, Check Time

Back-To-Back:

12 X Sumo Squat

~20 Second Of Pulsing Half Sumo Squat, Rest

Back-To-Back:

8 Total X Alt Full V-Up

~20 Second Of Full V-Up Hold, Rest

Repeat Until Finisher: 1 Minute All Out Row