Today's Orange Theory Workout Intel – Saturday 12/20/25
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
A high-intensity Power workout featuring short all-out bursts on the treadmill paired with rowing and floor work combining explosive movements and strength 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 - 20.25 Minutes
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%+)
75 Second Walking Recovery
45 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 6.5 Minutes
1 Minute Push (Pw @ 6%+)
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery
1 Minute Base
30 Second All Out (Pw @ 10%+)
90 Second Walking Recovery
30 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
🏃🚣 Rower / Weight Floor - 20.25 Minutes
Block 1 - 7 Minutes
Buy-In: 200m Push Row @ 26 Strokes / Minute, Check & Remember Time (Once Only)
Back-To-Back:
8 X 2 X In/Outs To 4 X Alt Foot Exchange
4 - 8 X Clean To Front Squat, Rest
Back-To-Back:
4 X High Plank Alt Shoulder Tap To Alt Hip Tap
4 - 8 X Alt Reverse Lunge To Neutral Grip Push Press, Rest
Repeat Until Time Is Called (Row Is Done Once Only)
90 Second Recovery
Block 2 - 6.75 Minutes
Buy-In: 200m Push Row @ 24 Strokes / Minute, Check & Remember Time (Once Only)
Back-To-Back Deconstruct:
8 X In/Out Hops
4 - 8 X Neutral Grip Push Press, Rest
Back-To-Back Deconstruct:
8 Total X High Plank Alt Hip Tap
4 - 8 Total X Alt Reverse Lunge To Single Leg Knee Drive, Rest
Repeat Until Time Is Called (Row Is Done Once Only)
90 Second Recovery
Block 3 - 6.5 Minutes
Buy-In: 200m Push Row @ 22 Strokes / Minute, Check & Remember Time (Once Only)
Back-To-Back Deconstruct:
8 Total X Foot Exchange
4 - 8 X Clean, Rest
Back-To-Back Deconstruct:
8 Total X High Plank Alt Shoulder Tap
4 - 8 X Front Squat (Explosive), Rest
Repeat Until Time For Finisher:
30 Second Of Clean To Front Squat Or
30 Second Of Alt Reverse Lunge To Neutral Grip Push Press
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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 - 20.25 Minutes | 20.25 Minute |
| run/row | Rower / Weight Floor - 20.25 Minutes | 20.25 Minute |