Today's Orange Theory Workout Intel – Sunday 12/7/25 2G 12 Days of Fitness #7
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A mixed format workout combining run/row intervals with progressive parts and a strength floor block featuring upper and lower body movements.
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 - 23.5 Minutes
Goal:
Green: Complete Parts 1 And 2
Orange: Complete All 3 Parts
Red: Make It To The Bonus
Part 1:
0.6 Mile Run
200m All Out Row
Recovery Until Ready To Start Part 2
Part 2:
0.3 Mile Run
Walking Recovery Until Ready To Repeat Round
0.3 Mile Run
200m All Out Row
Recovery Until Ready To Start Part 3
Part 3:
0.2 Mile Run
Walking Recovery Until Ready To Repeat Round
0.2 Mile Run
Walking Recovery Until Ready To Repeat Round
0.2 Mile Run
200m All Out Row
Bonus:
0.1 Mile Run
200m All Out Row
Repeat Until Time For Finisher
Finisher:
30 Second All Out Or
30 Second All Out Row
🏋️ Weight Floor
Block 1 - 6.75 Minutes Work & Rest
6 - 10 X Close Grip Chest Press (On Floor), Rest
6 - 10 X Reverse Grip Low Row, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 2 - 6.75 Minutes Work & Rest
6 - 10 X Alt Reverse Lunge To Goblet Squat, Rest
6 - 10 Total X Alt Step-Out Deadlift, Rest
Repeat Until Time Is Called
90 Second Recovery
Block 3 - 7 Minutes Work & Rest
6 - 10 Each X Balance Overhead Triceps Extension, Rest
6 - 10 X Hammer Curl, Rest
Repeat Until Time For Finisher: 30 Seconds High Plank Alt Cross Body Knee Drive
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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 - 23.5 Minutes | 23.5 Minute |
| floor | Weight Floor | 20.5 Minute |