Today's Orange Theory Workout Intel – Thursday 12/11/25 2G 12 Days of Fitness #11

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/11/25 2G 12 Days of Fitness #11

Treadmill

Block 1 - 5 Minutes

5 Minute Run @ 5% (Pw @ 7%+), Decrease Incline By 1% Each Minute

90 Second Walking Recovery

Block 2 - 4 Minutes

4 Minute Run @ 4% (Pw @ 6%+), Decrease Incline By 1% Each Minute

90 Second Walking Recovery

Block 3 - 3 Minutes

3 Minute Run @ 3% (Pw @ 5%+), Decrease Incline By 1% Each Minute

90 Second Walking Recovery

Block 4 - 2 Minutes

2 Minute Run @ 2% (Pw @ 4%+), Decrease Incline By 1% Each Minute

90 Second Walking Recovery, Get To Base When Ready

Block 5 - 3 Minutes

1 Minute All Out (Pw @ 10%+)

90 Second Walking Recovery

30 Second All Out (Pw @ 10%+)

90 Seconds To Transition To The Floor

Rower / Weight Floor

Block 1 - 18.5 Minutes

Back-To-Back:

8 Total X Seated Reciprocating Shoulder Press

8 Each X Single Arm Single Leg Deadlift, Rest

Back-To-Back - Unilateral:

8 Each X Split Stance Single Arm Low Row

8 Each X Goblet Transverse Full Step Up, Rest

Two Rounds - Rack & Rest:

100m All Out Row (0:15 - 0:30), Check & Remember Average Watts

Rest

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 3 Minutes

Three Rounds - Circuit:

10 / 8 / 6 Total X High Plank Pull Through

20 / 16 / 12 Total X Bicycle Crunch

Bonus:

Low Plank, Rest As Needed

Finisher:

Keep Working For 30 Seconds To Complete 3 Rounds Of The Circuit Or

30 Second Of Low Plank