Today's Orange Theory Workout Intel – Wednesday 12/10/25 2G - 12 Days of Fitness #10
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
ESP-style 2G workout combining treadmill intervals with power and endurance elements, paired with a rower/weight floor block featuring explosive movements and back-to-back conditioning.
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 - 20.5 Minutes
Block 1 - 6.75 Minutes
1 Minute Push
1 Minute Base
45 Second Push
75 Second Base
30 Second Push
90 Second Base
45 Second All Out
90 Second Walking Recovery
Block 2 - 6.75 Minutes
30 Second Push
90 Second Base
45 Second Push
75 Second Base
1 Minute Push
1 Minute Base
45 Second All Out
90 Second Walking Recovery
Block 3 - 7 Minutes
1 Minute All Out, Increase Intensity Every 20 Second
1 Minute Walking Recovery
1 Minute All Out, Increase Intensity Every 20 Second
1 Minute Walking Recovery
1 Minute All Out, Increase Intensity Every 20 Second
1 Minute Walking Recovery
1 Minute All Out, Increase Intensity Every 20 Second
🏋️🚣 Rower / Weight Floor - 22 Minutes
Block 1 - 15 Minutes Work & Rest
8 X Chest Fly, ~10 Second Rest
4 Each X Split Squat Jump (Rear Foot On Bench), ~10 Second Rest
8 X Shoulder Press, ~10 Second Rest
4 Each X Single Leg Lateral Step Up With Power, ~10 Second Rest
8 X Low Row, ~10 Second Rest
4 Each X Single Arm Hip Hinge Swing, Rest
90 Second Recovery
Block 2 - 7 Minutes Back To Back Construct
20 Second Of Push Up
20 Second Of Plank Pop
20 Second Of Squat Jump
1 Minute To Recover Or Transition To Rower
Member's Choice:
1 Minute Of Full Burpee Or
1 Minute All Out Row, Increase Intensity Every 20 Second (200 - 300m+)
1 Minute To Recover Or Transition To Floor
20 Second Of Push Up
20 Second Of Plank Pop
20 Second Of Squat Jump
1 Minute To Recover Or Transition To Rower
Member's Choice:
1 Minute Of Full Burpee Or
1 Minute All Out Row, Increase Intensity Every 20 Second (200 - 300m+)
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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 - 20.5 Minutes | 20.5 Minute |
| floor/rower | Rower / Weight Floor - 22 Minutes | 22 Minute |