Today's Orange Theory Workout Intel – Sunday 12/28/25
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
A balanced ESP workout featuring treadmill push/base intervals with climbing inclines, floor circuits combining rowing and strength work, and finisher all-outs.
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 - 6.75 Minutes
Goal: Maintain Your Push Pace And Lower Base If Needed
45 Second Push (Pw @ 6%+)
45 Second Base
45 Second Push @ 2% (Pw @ 7%+)
45 Second Base
45 Second Push @ 3% (Pw @ 8%+)
45 Second Base
45 Second Push @ 4% (Pw @ 9%+)
45 Second Base
45 Second Push @ 5% (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 8.25 Minutes
Goal: Increase Your Push Pace Each Round And Lower Base If Needed
75 Second Push (Pw @ 6%+)
75 Second Base
75 Second Push (Pw @ 6%+)
75 Second Base
75 Second Push (Pw @ 6%+)
75 Second Base
75 Second Push (Pw @ 6%+)
75 Second Base
45 Second All Out (Pw @ 10%+)
90 Second Walking Recovery, Get To Base When Ready
Block 3 - 5.25 Minutes
30 Second All Out (Pw @ 10%+)
30 Second Walking Recovery
45 Second All Out (Pw @ 10%+)
45 Second Walking Recovery
1 Minute All Out (Pw @ 10%+)
1 Minute Walking Recovery
Finisher: 45 Second All Out (Pw @ 10%+)
90 Second To Transition To The Floor
🚣 Rower / Weight Floor - 20.25 Minutes
Block 1 - 6.75 Minutes Circuit
8 X Reverse Grip Low Row (Slow)
8 X Neutral Grip Front Squat (Slow)
8 X Chest Fly (Slow)
Repeat Until Buy-Out: 45 Second All Out Row (Slow, 150-250m+)
90 Second Recovery
Block 2 - 8.25 Minutes Circuit
12 X Upright Row
12 Total X Alt Forward Lunge
12 Total X Reciprocating Bicycle Press
Repeat Until Buy-Out: 45 Second All Out Row (150-250m+)
90 Second Recovery
Block 3 - 5.25 Minutes Circuit
4 - 8 X High Pull With Power
4 - 8 Total X Lateral Bound To Squat Jump
4 - 8 X Neutral Grip Push Press
Repeat Until Finisher: 45 Second All Out Row (Explosive, 150-250m+)
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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 |
| rower | Rower / Weight Floor - 20.25 Minutes | 20.25 Minute |