Today's Orange Theory Workout Intel – Monday 12/1/25 - 12 Days of Fitness #1 2G

OTFInsider.com Today's Orange Theory Workout Intel – Monday 12/1/25 - 12 Days of Fitness #1 2G

Treadmill

Block 1 - 6 Minutes

Goal: Choose Your Own Tread Speed And Just As Needed To Maintain Inclines

1 Minute Tread @ 4%

1 Minute Tread @ 6%

2 Minute Tread @ 8%

1 Minute Tread @ 6%

1 Minute Tread @ 4%

90 Second Walking Recovery, Get To Base When Ready

Block 2 - 5.25 Minutes

45 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

45 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

45 Second All Out (Pw @ 10%+)

45 Second Walking Recovery

45 Second All Out (Pw @ 10%+)

90 Second Walking Recovery, Get To Base When Ready

Block 3 - 9.5 Minutes

Goal: Accumulate As Much Distance As Possible To Hit Your Distance Goal:

Power Walkers: 800m+ / 0.5+ Miles

Joggers: 1.12km+ / 0.7+ Miles

Runners: 1.44km+ / 0.9+ Miles

Clear Screen

9 Minute Tread For Distance

Finisher: 30 Second All Out (Pw @ 10%+)

Check Distance

90 Second To Get To The Floor

Rower / Weight Floor

Block 1 - 6 Minutes Work & Rest Unilateral

6 X Two Handed Single Dumbbell Squat, Rest

6 Each X Single Arm Low Row, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 5.25 Minutes Rep & Recover

Round 1:

45 Second To Complete 8 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Recover When Done Until Time Is Called

45 Second To Complete 4 Total X Alt Burpee To Bench Lateral Step-Over, Recover When Done Until Next Round Begins

Round 2:

45 Second To Complete 8 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Recover When Done Until Time Is Called

45 Second To Complete 4 Total X Alt Burpee To Bench Lateral Step-Over, Recover When Done Until Next Round Begins

Round 3:

45 Second To Complete 8 Total X Alt Single Arm Neutral Grip Push Press With Rotation, Recover When Done Until Time Is Called

45 Second To Complete 4 Total X Alt Burpee To Bench Lateral Step-Over, Recover When Done Until Next Round Begins

Round 4 - Member Choice:

45 Second Of Alt Single Arm Neutral Grip Push Press Or

45 Second Of Alt Burpee To Bench Lateral Step-Over

90 Second Recovery

Block 3 - 9.5 Minutes Circuit

8 X Alt Single Arm Chest Fly To Close Grip Chest Press

12 Total X Goblet Alt Swing Lunge

300m Push Row

Repeat Until Time For Finisher:

30 Second Of Alt Single Arm Chest Fly To Close Grip Chest Press Or

30 Seconds of Goblet Alt Swing Lunge Or

30 Second All Out Row (100-200m+)