Today's Orange Theory Workout Intel – Monday 12/22/25
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Push pace ladder on tread with decreasing intervals and increasing inclines, followed by bosu and rowing work on the floor with back-to-back 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 - 23.5 Minutes
Goal: Increase Your Push Pace On The Second Effort Of Each Round
Round 1:
2 Minute Push (Pw @ 5%+)
1 Minute Base
2 Minute Push (Pw @ 5%+)
90 Second Base
Round 2:
90 Second Push (Pw @ 6%+)
1 Minute Base
90 Second Push (Pw @ 6%+)
90 Second Base
Round 3:
1 Minute Push (Pw @ 6%+)
1 Minute Base
1 Minute Push (Pw @ 6%+)
90 Second Base
Round 4:
45 Second Push (Pw @ 8%+)
1 Minute Base
45 Second Push (Pw @ 8%+)
90 Second Base
Round 5:
30 Second Push (Pw @ 8%+)
1 Minute Base
30 Push (Pw @ 8%+)
Finisher: 1 Minute All Out (Pw @ 10%+)
90 Second Transition To The Floor
🏋️🚣 Rower / Weight Floor - Block 1
Back-To-Back:
10 Total X Bosu Alt Forward Lunge (Front Foot On Bosu)
10 Total X Alt Lunge Jump With Hop, Rest
10 X Bosu Kneeling Front Raise
15 Stroke Push Row (120 - 180m+), Check & Remember Distance
Repeat Until Time Is Called
90 Second Recovery
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🏋️🚣 Rower / Weight Floor - Block 2
Back-To-Back:
10 X Bosu Bridge (Feet On Bosu)
10 X Skier Swing, Rest
10 X Bosu Kneeling Neutral Grip Lateral Raise
10 Stroke Push Row (80 - 120m+), Check & Remember Distance
Repeat Until Finisher:
30 Second Of Skier Swing
30 Second Of Alt Lunge Jump With Hop
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 - 23.5 Minutes | 23.5 Minute |
| floor/rower | Rower / Weight Floor - Block 1 | 10.5 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 11.5 Minute |