Today's Orange Theory Workout Intel – Friday 12/12/25 2g 12 Days Of Fitness #12

OTFinsider.com Today's Orange Theory Workout Intel – Friday 12/12/25 2g 12 Days Of Fitness #12

Treadmill

Block 1 - 11 Minutes

Goal: Increase Your Base Pace Each Round, Maintain Your Push Pace

2 Minute Push (Pw @ 5%+)

4 Minute Base

1 Minute Push (Pw @ 5%+)

2 Minute Base

30 Second Push (Pw @ 5%+)

1 Minute Base

30 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 11 Minutes

Goal: Maintain Your Base Pace From The 1 Minute Effort From Block 1, Maintain Or Lower Your Push Pace As Needed

30 Second Push (Pw @ 5%+)

1 Minute Base

1 Minute Push (Pw @ 5%+)

2 Minute Base

2 Minute Push (Pw @ 5%+)

4 Minute Base

30 Second All Out (Pw @ 10%+)

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 15.5 Minutes

Two Rounds Work & Rest:

6 - 10 X Goblet Sit To Stand, Rest

6 - 10 X Bridge, Rest

Two Rounds Work & Rest:

6 - 10 Each X Bird Dog Low Row, Rest

6 - 10 X Chest Press

Two Rounds Work & Rest:

6 - 10 Total X High Plank Alt Dumbbell Tap, Rest

6 - 10 Each X Half Kneeling Low To High Chop, Rest

Repeat Favorite Work & Rest Superset Until Time Is Called

90 Second Recovery

Block 2 - 6.5 Minutes Circuit

6 - 10 X Two Dumbbell Overhead Tricep Extension

6 - 10 X Bicep Curl

150m All Out Row (0:22 - 0:45)

Repeat Until Finisher: 30 Second All Out Row (100 - 200m+)