Today's Orange Theory Workout Intel – Thursday 12/11/25 2G 12 Days of Fitness #11
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A balanced 2G workout combining incline decreases on the tread with all-outs, paired with unilateral strength work and rowing on the floor.
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 - 23 Minutes
Block 1 - 5 Minutes
5 Minute Run @ 5% (Pw @ 7%+), Decrease Incline By 1% Each Minute
90 Second Walking Recovery
Block 2 - 4 Minutes
4 Minute Run @ 4% (Pw @ 6%+), Decrease Incline By 1% Each Minute
90 Second Walking Recovery
Block 3 - 3 Minutes
3 Minute Run @ 3% (Pw @ 5%+), Decrease Incline By 1% Each Minute
90 Second Walking Recovery
Block 4 - 2 Minutes
2 Minute Run @ 2% (Pw @ 4%+), Decrease Incline By 1% Each Minute
90 Second Walking Recovery, Get To Base When Ready
Block 5 - 3 Minutes
1 Minute All Out (Pw @ 10%+)
90 Second Walking Recovery
30 Second All Out (Pw @ 10%+)
90 Seconds To Transition To The Floor
🏋️🚣 Rower / Weight Floor - 21.5 Minutes
Block 1 - 18.5 Minutes
Back-To-Back:
8 Total X Seated Reciprocating Shoulder Press
8 Each X Single Arm Single Leg Deadlift, Rest
Back-To-Back - Unilateral:
8 Each X Split Stance Single Arm Low Row
8 Each X Goblet Transverse Full Step Up, Rest
Two Rounds - Rack & Rest:
100m All Out Row (0:15 - 0:30), Check & Remember Average Watts
Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 3 Minutes
Three Rounds - Circuit:
10 / 8 / 6 Total X High Plank Pull Through
20 / 16 / 12 Total X Bicycle Crunch
Bonus:
Low Plank, Rest As Needed
Finisher:
Keep Working For 30 Seconds To Complete 3 Rounds Of The Circuit Or
30 Second Of Low Plank
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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 - 23 Minutes | 23 Minute |
| floor/rower | Rower / Weight Floor - 21.5 Minutes | 21.5 Minute |