Today's Orange Theory Workout Intel – Monday 12/1/25 - 12 Days of Fitness #1 2G
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
12 Days of Fitness kicks off with a mixed format workout featuring incline intervals on the tread, power bursts, and a circuit-based floor block with unilateral movements and functional exercises.
Here's the full breakdown for today's template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - 20.75 Minutes
Block 1 - 6 Minutes
Goal: Choose Your Own Tread Speed And Just As Needed To Maintain Inclines
1 Minute Tread @ 4%
1 Minute Tread @ 6%
2 Minute Tread @ 8%
1 Minute Tread @ 6%
1 Minute Tread @ 4%
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 5.25 Minutes
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
45 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 9.5 Minutes
Goal: Accumulate As Much Distance As Possible To Hit Your Distance Goal:
Power Walkers: 800m+ / 0.5+ Miles
Joggers: 1.12km+ / 0.7+ Miles
Runners: 1.44km+ / 0.9+ Miles
Clear Screen
9 Minute Tread For Distance
Finisher: 30 Second All Out (Pw @ 10%+)
Check Distance
90 Second To Get To The Floor
🏋️🚣 Rower / Weight Floor - 20.75 Minutes
Block 1 - 6 Minutes Work & Rest Unilateral
6 X Two Handed Single Dumbbell Squat, Rest
6 Each X Single Arm Low Row, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 5.25 Minutes Rep & Recover
Round 1:
45 Second To Complete 8 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Recover When Done Until Time Is Called
45 Second To Complete 4 Total X Alt Burpee To Bench Lateral Step-Over, Recover When Done Until Next Round Begins
Round 2:
45 Second To Complete 8 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Recover When Done Until Time Is Called
45 Second To Complete 4 Total X Alt Burpee To Bench Lateral Step-Over, Recover When Done Until Next Round Begins
Round 3:
45 Second To Complete 8 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Recover When Done Until Time Is Called
45 Second To Complete 4 Total X Alt Burpee To Bench Lateral Step-Over, Recover When Done Until Next Round Begins
Round 4 - Member Choice:
45 Second Of Alt Single Arm Neutral Grip Push Press Or
45 Second Of Alt Burpee To Bench Lateral Step-Over
90 Second Recovery
Block 3 - 9.5 Minutes Circuit
8 X Alt Single Arm Chest Fly To Close Grip Chest Press
12 Total X Goblet Alt Swing Lunge
300m Push Row
Repeat Until Time For Finisher:
30 Second Of Alt Single Arm Chest Fly To Close Grip Chest Press Or
30 Seconds of Goblet Alt Swing Lunge Or
30 Second All Out Row (100-200m+)
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
Things to Consider
These observations are AI-generated and are not medical or training advice. Always listen to your body and follow your coach's guidance. Consult a physician before starting any exercise program.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 20.75 Minutes | 20.75 Minute |
| floor/rower | Rower / Weight Floor - 20.75 Minutes | 20.75 Minute |