Today's Orange Theory Workout Intel – Saturday 12/6/25 2G - 12 Days of Fitness #6
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed ESP workout featuring treadmill distance accumulation blocks and strength-focused floor work with tempo couplets and finishers.
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 Block 1 - 7 Minutes
Goal: Accumulate As Much Distance As Possible
Clear Screen
30 Second Push (PW @ 8%+)
1 Minute Base
1 Minute Push (PW @ 6%+)
1 Minute Base
2 Minute Push (PW @ 5%+)
1 Minute Base
30 Second All Out (PW @ 10%+)
Check & Remember Distance
75 Second Walking Recovery, Get To Base When Ready
🏃 Treadmill Block 2 - 7 Minutes
Goal: Match Or Beat Your Distance From Block 1
Clear Screen
2 Minute Push (PW @ 5%+)
1 Minute Base
1 Minute Push (PW @ 6%+)
1 Minute Base
30 Second Push (PW @ 8%+)
1 Minute Base
30 Second All Out (PW @ 10%+)
Check Distance
75 Second Walking Recovery, Get To Base When Ready
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🏃 Treadmill Block 3 - 7 Minutes
Goal: Choose Your Own Intensity And Match Or Beat Your Distance From Tread Block 1 & 2
Clear Screen
7 Minute Tread For Distance, Last 30 Second All Out
Check Distance
🏋️🚣 Rower / Weight Floor Block 1 - 15.5 Minutes
Back-To-Back Tempo Couplet:
5 X Goblet Split Squat (Rear Foot Elevated) - Left
5 X Goblet Split Squat (Slow) (Rear Foot Elevated) - Left
5 X Goblet Split Squat (Rear Foot Elevated) - Right
5 X Goblet Split Squat (Slow) (Rear Foot Elevated) - Right, Rest
Back-To-Back Tempo Couplet:
5 X Seated Shoulder Press
5 X Seated Shoulder Press (Slow), Rest
10 X Straight Leg Raise (Lying On Bench)
400m Push Row
75 Second Recovery
🏋️🚣 Rower / Weight Floor Block 2 - 7 Minutes
Back-To-Back Tempo Couplet:
5 X Bridge
5 X Bridge (Slow), Rest
10 Total X Low Plank Alt Toe Tap
Back-To-Back Tempo Couplet:
5 X Reverse Fly
5 X Reverse Fly (Slow), Rest
Repeat Until Finisher:
30 Second - Straight Leg Raise (Lying On Bench) Or
30 Second - Low Plank Alt Toe Tap
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 Block 1 - 7 Minutes | 7 Minute |
| tread | Treadmill Block 2 - 7 Minutes | 7 Minute |
| tread | Treadmill Block 3 - 7 Minutes | 7 Minute |
| floor/rower | Rower / Weight Floor Block 1 - 15.5 Minutes | 15.5 Minute |
| floor/rower | Rower / Weight Floor Block 2 - 7 Minutes | 7 Minute |