Today's Orange Theory Workout Intel – Monday 12/29/25
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A dynamic 2G workout mixing run/row intervals with progressive rowing distances and all-out sprints, followed by a strength circuit with add-on exercises and mini band finisher.
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 / Rower - Block 1
Goal: Match Your 1 Minute Tread Distance Each Round
Round 1:
50 M Row
8 Total X Squat With Alt Floor Tap
Clear Treadmill Screen
1 Minute Tread For Distance
Check & Remember Distance
Walking Recovery Until Ready To Begin Next Round
Round 2:
100 M Row
8 Total X Squat With Alt Floor Tap
Clear Treadmill Screen
1 Minute Tread For Distance
Check & Remember Distance
Walking Recovery Until Ready To Begin Next Round
Round 3:
150 M Row
8 Total X Squat With Alt Floor Tap
Clear Treadmill Screen
1 Minute Tread For Distance
Check & Remember Distance
Walking Recovery Until Ready To Begin Next Round
Round 4:
200 M Row
8 Total X Squat With Alt Floor Tap
Clear Treadmill Screen
1 Minute Tread For Distance
Check & Remember Distance
Walking Recovery Until Ready To Begin Next Round
Round 5:
250 M Row
8 Total X Squat With Alt Floor Tap
Clear Treadmill Screen
1 Minute Tread For Distance
Check & Remember Distance
Walking Recovery Until Ready To Begin The Bonus Round
Bonus: Tread Or Row Until Time Is Called
2 Minute Walking Recovery, Get To Base When Ready
🏃🚣 Treadmill / Rower - Block 2
Goal: Maintain Your All Out Paces
45 Second All Out (Pw 10%+)
30 Second Walking Recovery
45 Second All Out (Pw 10%+)
45 Second Walking Recovery
45 Second All Out (Pw 10%+)
1 Minute Walking Recovery
45 Second All Out (Pw 10%+)
75 Second Walking Recovery
Finisher: 45 Second All Out (Pw 10%+)
90 Second To Transition To The Floor
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🏋️ Weight Floor - Block 1
Circuit: Add-On
Round 1:
6 Each X Goblet Reverse Lunge With Torso Rotation To Full Step-Up
12 X Seated Bicep Curl To Stand
Round 2:
6 Each X Goblet Reverse Lunge With Torso Rotation To Full Step-Up
12 X Seated Bicep Curl To Stand
12 X Seated Arnold Press
Round 3:
6 Each X Goblet Reverse Lunge With Torso Rotation To Full Step-Up
12 X Seated Bicep Curl To Stand
12 X Seated Arnold Press
12 X Deadlift
Bonus: Repeat Your Favorite Exercises Until Time Is Called
45 Second Recovery And Get Your Mini Bands On(!!)
🏋️ Weight Floor - Block 2
Circuit
10 Total X Mid Band Low Plank Alt Toe Tap
10 X Mid Band Seated Knee Tuck
10 Each X Mid Band Low Side Plank Leg Lift
Repeat Until Time For Finisher: 45 Second Of Mid Band Alt Step-Out Squat
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 |
|---|---|---|
| run/row | Treadmill / Rower - Block 1 | 14 Minute |
| run/row | Treadmill / Rower - Block 2 | 7.25 Minute |
| floor | Weight Floor - Block 1 | 18 Minute |
| floor | Weight Floor - Block 2 | 4.5 Minute |