OTFinsider.com Today's Orange Theory Workout Intel – Friday 1/9/26 Treadmill Block 1 - 8 Minutes 1 Minute Base @ 6% (PW @ 8%+) 1 Minute Base 1 Minute Base @ 5% (PW @ 7%+) 1 Minute Base 1 Minute Base @ 4% (PW @ 6%+) 1 Minute Base 1 Minute Base @ 3% (PW @ 5%+) 1 Minute All Out (PW @ 10%+) 90 Second Walking Recovery, Get To Base When Ready   Block 2 - 4.25 Minutes 1 Minute All Out (PW @ 10%+) 1 Minute Walking Recovery 45 Second All Out (PW @ 10%+) 1 Minute Walking Recovery 30 S

OTFinsider.com Today's Orange Theory Workout Intel – Thursday 1/8/26 Treadmill / Rower - 23.5 Minutes Round 1: 0.8 Mile Tread (PW 0.4 Miles) 100m Row   Round 2: 0.4 Mile Tread (PW 0.2 Miles) 200m Row   Round 3: 320m / 0.2 Mile Tread (PW 0.1 Miles) 400m Row   Round 4: 160m / 0.1 Mile Tread (PW 0.05 Miles) 800m Row   Bonus : Tread Or Row Until Time For Finisher Finisher : 1 Minute All Out At Current Station 90 Second To Transition To The Floor   Weight Floor Block 1 - 3 Minute

OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 1/7/26 Treadmill Block 1 - 3.5 Minutes 3 Minute Push (Pw @ 4%+), Increase Intensity Every 30 Seconds (Pw Add 0.5-3%) 30 Second All Out (Pw @ 10%+) 90 Second Walking Recovery, Get To Base When Ready   Block 2 - 3 Minutes 2.5 Minute Push (Pw @ 4%+), Increase Intensity Every 30 Seconds (Pw Add 0.5-3%) 30 Second All Out (Pw @ 10%+) 90 Second Walking Recovery, Get To Base When Ready   Block 3 - 2.5 Minutes 2 Minute Pu

OTFinsider.com Today's Orange Theory Workout Intel – Tuesday 1/6/26 Treadmill Block 1 - 18 Minutes Goal: Choose A Run Speed And Maintain Throughout   Pyramid 1: 90 Second Run @ 3% 90 Second Run @ 6% 1 Minute Run @ 9% 1 Minute Run @ 6% 1 Minute Run @ 3%   Pyramid 2: 90 Second Run @ 2% 90 Second Run @ 4% 1 Minute Run @ 6% 1 Minute Run @ 4% 1 Minute Run @ 2%   Pyramid 3: 90 Second Run @ 1% 90 Second Run @ 2% 1 Minute Run @ 3% 1 Minute Run @ 2% 1 Minute Run @ 1% Collapse (Member

OTFinsider.com Today's Orange Theory Workout Intel – Monday 1/5/26 Treadmill - 23.5 Minutes Round 1: 4 Minute Base 45 Second Walking Recovery, Transition Off Treadmill 30 Second Of Squat Jacks 30 Second Of Squat Hold Squat Jacks 45 Second Transition To Treadmill, Get To Base When Ready   Round 2: 4 Minute Base 45 Second Walking Recovery, Transition Off Treadmill 30 Second Of Squat Jacks 30 Second Of Squat Hold Squat Jacks 45 Second Transition To Treadmill, Get To Base When R

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 1/4/25 2G Repeat of 11/5/25 2G, 5/5/25 2G , 11/20/24 and 5/5/24 2G Treadmill Block 1 3.75 min run for distance @ 5% Check distance   Block 2 3.75 min run for distance @ 4% Check distance, match or beat your distance from block 1   Block 3 3.75 min run for distance @ 3% Check distance, match or beat your previous best distance   Block 4 3.75 min run for distance @ 2% Check distance, match or beat your previous best

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

OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 12/31/25 Treadmill - 14 Minutes 1 Minute Push 1 Minute Base 45 Seconds Push @ 10% 30 Seconds Walking Recovery @ 9% 45 Seconds Push @ 9% 30 Seconds Walking Recovery @ 8% 45 Seconds Push @ 8% 30 Seconds Walking Recovery @ 7% 45 Seconds Push @ 7% 30 Seconds Walking Recovery @ 6% 45 Seconds Push @ 6% 30 Seconds Walking Recovery @ 5% 45 Seconds Push @ 5% 30 Seconds Walking Recovery @ 4% 45 Seconds Push @ 4% 30 Seconds

OTFinsider.com Today's Orange Theory Workout Intel – Tuesday 12/30/25 Treadmill Block 1 - 14 Minutes Goal: Increase Your Intensity For Every 1 Minute Build 1 Minute Base 1 Minute Push (Pw @ 6%+) 1 Minute Push To All Out (Pw @ 6-10%) 1 Minute All Out (Pw @ 10%+) 1 Minute Walking Recovery 1 Minute Base 1 Minute Push (Pw @ 6%+) 1 Minute Push To All Out (Pw @ 6-10%) 1 Minute All Out (Pw @ 10%+) 1 Minute Walking Recovery 1 Minute Base 1 Minute Push (Pw @ 6%+) 1 Minute Push To All

OTFinsider.com Today's Orange Theory Workout Intel – Monday 12/29/25 Treadmill / Rower Block 1 - 14 Minutes Goal: Match Your 1 Minute Tread Distance Each Round   Round 1: 50 M Row 8 Total X Squat With Alt Floor Tap Clear Treadmill Screen 1 Minute Tread For Distance Check & Remember Distance Walking Recovery Until Ready To Begin Next Round   Round 2: 100 M Row 8 Total X Squat With Alt Floor Tap Clear Treadmill Screen 1 Minute Tread For Distance Check & Remember Distance Walki

OTFinsider.com Today's Orange Theory Workout Intel – Sunday 12/28/25 Treadmill Block 1 - 6.75 Minutes   Goal: Maintain Your Push Pace And Lower Base If Needed 45 Second Push (Pw @ 6%+) 45 Second Base 45 Second Push @ 2% (Pw @ 7%+) 45 Second Base 45 Second Push @ 3% (Pw @ 8%+) 45 Second Base 45 Second Push @ 4% (Pw @ 9%+) 45 Second Base 45 Second Push @ 5% (Pw @ 10%+) 90 Second Walking recovery, Get To Base When Ready   Block 2 - 8.25 Minutes   Goal: Increase Your Push Pace E

OTFinsider.com Today's Orange Theory Workout Intel – Saturday 12/27/25 Treadmill / Rower Block 1 - 11 Minutes Goal: Match Or Beat Your 0.25 Mile Time Each Round Clear Screen 0.25 Mile Run Check & Remember Time 300m Base Row Clear Screen 0.25 Mile Run Check & Remember Time 200m Base Row Clear Screen 0.25 Mile Run Check & Remember Time 100m Base Row Bonus: Run Or Row Until Time Is Called 2.5 Minute To Transition To The Floor   Weight Floor Block 1 - 11 Minutes Back-To-Back Xpl

OTFinsider.com Today's Orange Theory Workout Intel – Monday 12/22/25 Treadmill - 23.5 Minutes Goal: Increase Your Push Pace On The Second Effort Of Each Round Round 1: 2 Minute Push (Pw @ 5%+) 1 Minute Base 2 Minute Push (Pw @ 5%+) 90 Second Base   Round 2: 90 Second Push (Pw @ 6%+) 1 Minute Base 90 Second Push (Pw @ 6%+) 90 Second Base   Round 3: 1 Minute Push (Pw @ 6%+) 1 Minute Base 1 Minute Push (Pw @ 6%+) 90 Second Base   Round 4: 45 Second Push (Pw @ 8%+) 1 Minute Base

OTFinsider.com Today's Orange Theory Workout Intel – Saturday 12/20/25 Treadmill Block 1 - 7 Minutes 1 Minute Push (Pw @ 6%+) 1 Minute All Out (Pw @ 10%+) 1 Minute Walking Recovery 1 Minute Base 1 Minute All Out (Pw @ 10%+) 1 Minute Walking Recovery 1 Minute All Out (Pw @ 10%+) 90 Second Walking Recovery, Get To Base When Ready   Block 2 - 6.75 Minutes 1 Minute Push (Pw @ 6%+) 45 Second All Out (Pw @ 10%+) 75 Second Walking Recovery 1 Minute Base 45 Second All Out (Pw @ 10%+