Today's Orange Theory Workout Intel – Friday 12/12/25 2g 12 Days Of Fitness #12
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
12 Days of Fitness finale features two treadmill blocks with progressive and descending push intervals, followed by compound floor and rower work with supersets and a finisher circuit.
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 - Block 1 (11 Minutes)
Goal: Increase Your Base Pace Each Round, Maintain Your Push Pace
2 Minute Push (Pw @ 5%+)
4 Minute Base
1 Minute Push (Pw @ 5%+)
2 Minute Base
30 Second Push (Pw @ 5%+)
1 Minute Base
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill - Block 2 (11 Minutes)
Goal: Maintain Your Base Pace From The 1 Minute Effort From Block 1, Maintain Or Lower Your Push Pace As Needed
30 Second Push (Pw @ 5%+)
1 Minute Base
1 Minute Push (Pw @ 5%+)
2 Minute Base
2 Minute Push (Pw @ 5%+)
4 Minute Base
30 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
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🏋️🚣 Rower / Weight Floor - Block 1 (15.5 Minutes)
Two Rounds Work & Rest:
6 - 10 X Goblet Sit To Stand, Rest
6 - 10 X Bridge, Rest
Two Rounds Work & Rest:
6 - 10 Each X Bird Dog Low Row, Rest
6 - 10 X Chest Press
Two Rounds Work & Rest:
6 - 10 Total X High Plank Alt Dumbbell Tap, Rest
6 - 10 Each X Half Kneeling Low To High Chop, Rest
Repeat Favorite Work & Rest Superset Until Time Is Called
90 Second Recovery
🏋️🚣 Rower / Weight Floor - Block 2 (6.5 Minutes)
Circuit
6 - 10 X Two Dumbbell Overhead Tricep Extension
6 - 10 X Bicep Curl
150m All Out Row (0:22 - 0:45)
Repeat Until Finisher: 30 Second All Out Row (100 - 200m+)
How Was This Workout?
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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 - Block 1 (11 Minutes) | 11 Minute |
| tread | Treadmill - Block 2 (11 Minutes) | 11 Minute |
| floor/rower | Rower / Weight Floor - Block 1 (15.5 Minutes) | 15.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 (6.5 Minutes) | 6.5 Minute |