Today's Orange Theory Workout Intel – Wednesday 1/14/26

OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 1/14/26

Treadmill

Block 1 - 15 Minutes

Goal: Increase Your Push And All Out Intensities Each Round

1 Minute Push (PW @ 6%+)

1 Minute Base

1 Minute All Out (PW @ 10%+)

1 Minute Walking Recovery

1 Minute Push (PW @ 6%+)

1 Minute Base

1 Minute All Out (PW @ 10%+)

1 Minute Walking Recovery

1 Minute Push (PW @ 6%+)

1 Minute Base

1 Minute All Out (PW @ 10%+)

1 Minute Walking Recovery

1 Minute Push (PW @ 6%+)

1 Minute Base

1 Minute All Out (PW @ 10%+)

2 Minute Walking Recovery, Get To Base When Ready

Block 2 - 6.5 Minutes

Goal: Maintain Your Push And Increase Your All Out Intensity Each Round

1 Minute Push (PW @ 6%+)

1 Minute All Out (PW @ 10%+)

1 Minute Walking Recovery

45 Second Push (PW @ 8%+)

45 Second All Out (PW @ 10%+)

1 Minute Walking Recovery

30 Second Push (PW @ 8%+)

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

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 15 Minutes

Back-To-Back - Unilateral Complex:

4 X Single Arm Clean (R)

10 Total X Single Arm March In Place (R)

4 X Single Arm Snatch (R), Rest

4 X Single Arm Clean (L)

10 Total X Single Arm March In Place (L)

4 X Single Arm Snatch (L), Rest

Back-To-Back - Complex:

8 X Low Row (Explosive)

10 Total X Farmer's March In Place

4 X Burpee With 4 X High Plank Alt Knee Drive, Rest

Repeat Until Time Is Called

2 Minute Recovery

Block 2 - 6.5 Minutes Circuit

Goal: Stay Close To The Same Row Time Each Round

8 X Deadlift To Bicep Curl

150m All Out Row, Check & Remember Time

Repeat Until Time For Finisher: 30 Second All Out Row