Today's Orange Theory Workout Intel – Tuesday 12/9/25 2G - 12 Days of Fitness #9
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Mixed format workout featuring sustained push efforts on the treadmill followed by a three-part rower/floor block cycling through endurance, strength, and power 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 - 23 Minutes
3 Minute Push
1 Minute Base
3 Minute Push
1 Minute Base
2 Minute Power Walk @ 6%+
1 Minute Base
2 Minute Power Walk @ 6%+
1 Minute Base
2 Minute Power Walk @ 6%+
1 Minute Base
1 Minute All Out
45 Second Walking Recovery
1 Minute All Out
45 Second Walking Recovery
1 Minute All Out
45 Second Walking Recovery
1 Minute All Out
💪 Rower / Weight Floor Block – 23 Minutes
Part 1 - Endurance:
Buy-In: 300m Push Row (Once Only)
Two Rounds - Back To Back:
12 - 16 X Two Handled Single Dumbbell Squat
12 - 16 Each X Bird Dog Low Row, Rest
Part 2 - Strength:
Buy-In: 300m Push Row @ 22 - 24 Strokes / Minute (Once Only)
Two Rounds - Back To Back Unilateral:
6 - 10 Each X Single Arm Split Stance Deadlift
6 - 10 Each X Single Arm Chest Press, Rest
Part 3 - Power:
Buy-In: 300m Push To All Out Row (Once Only)
Two Rounds - Back To Back Unilateral:
4 - 8 Each X Single Arm Single Leg Lateral Step Up (Explosive)
4 - 8 Each X Single Arm Neutral Grip Push Press, Rest
When Done Choose Your Favorite Part And Repeat Exercises Only Until
Finisher: 30 Second Each Of Single Leg Step Up With Power
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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 Minutes | 23 Minute |
| rower/floor | Rower / Weight Floor Block – 23 Minutes | 23 Minute |