Today's Orange Theory Workout Intel – Wednesday 12/3/25 2G - 12 Days of Fitness #3
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
12 Days of Fitness #3 features a 23.5-minute treadmill block with descending work/recovery intervals, followed by a member's choice floor circuit with endurance or strength options and a finisher block.
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
5 Minute Work Effort
2 Minute Recovery Effort
4 Minute Work Effort
2 Minute Recovery Effort
3 Minute Work Effort
2 Minute Recovery Effort
2 Minute Work Effort
2 Minute Recovery Effort
1 Minute Work Effort
🏋️🚣 Rower / Weight Floor - Block 1
Block 1 - 16 Minute Circuit
Members Choice - Endurance Or Strength
Endurance - 4 Rounds:
16 - 20 Total X Goblet Alt Lateral Shift
16 - 20 X Bicep Curl
16 - 20 X Single Dumbbell Good Morning
16 - 20 X Upright Row
400 / 300 / 200 / 100m Push Row
Strength - 4 Rounds:
6 - 10 Total X Goblet Alt Lateral Shift
6 - 10 X Bicep Curl
6 - 10 X Single Dumbbell Good Morning
6 - 10 X Upright Row
400 / 300 / 200 / 100m Push Row
Bonus: Repeat Exercises Only Until Time Called
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🏋️🚣 Rower / Weight Floor - Block 2
Block 2 - 6 Minutes
Members Choice - Cardio Or Core
Cardio:
6 Minute Row Build - Increase Intensity Each Minute, Last Minute Ao Row
Core - Circuit:
10 Each side X Single Leg V Up (With Medicine Ball)
10 X Sit-Up With Power Toss
10 Total X Medicine Ball Torso Rotation
Repeat Until Finisher:
30 Second Each X Single Leg V Up Or
1 Minute Of Sit-Up With Power Toss Or
1 Minute Of Medicine Call Torso Rotation
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 | 16 Minute |
| floor/rower | Rower / Weight Floor - Block 2 | 6 Minute |