Today's Orange Theory Workout Intel – Thursday 12/4/25 2G 12 Days of Fitness #4

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 12/4/25 2G 12 Days of Fitness #4

Treadmill

Block 1 - 7 Minutes

Goal: Maintain Your Push Intensity. Choose Your Own Walking Speed For The Incline

1 Minute Push (Pw @ 6%+)

1 Minute Walk @ 8%

1 Minute Push (Pw @ 6%+)

1 Minute Walk @ 8%

1 Minute Push (Pw @ 6%+)

1 Minute Walk @ 8%

1 Minute Push (Pw @ 6%+)

2 Minute To Transition To The Rower

Rower - 7 Minutes

Goal: Decrease Split Time As Block Progresses

1000m Build:

400m Base Row

300m Base To Push Row

200m Push Row

100m All Out Row (0:15 - 0:30)

Recover Until Ready To Begin Bonus:

Bonus: Rack & Rest 100m All Out Row (0:15 - 0:30) Until Time Is Called

2 Minute To Transition To The Treadmill And Get To Base

Treadmill - Block 2 - 14 Minutes

Goal: Maintain Your Push Intensity. Choose Your Own Walking Speed For The Incline

2 Minute Push (Pw @ 5%+)

1 Minute Walk @ 6%

1 Minute Walk @ 8%

2 Minute Push (Pw @ 5%+)

1 Minute Walk @ 6%

1 Minute Walk @ 8%

2 Minute Push (Pw @ 5%+)

1 Minute Walk @ 6%

1 Minute Walk @ 8%

2 Minute Push (Pw @ 5%+), Increase Intensity For The Last 30 Seconds

2 Minute To Transition To The Floor

Weight Floor - 14 minutes

2 rounds back-to-back:

12 total x alt chest fly

12 x seated scaption, rest

2 rounds back-to-back:

12 total x goblet alt lateral lunge

12 x single dumbbell good morning, rest

2 rounds back-to-back:

12 total x high plank pull through

12 x double crunch, rest

Bonus: repeat all exercises as one block until time for finisher

Finisher: 30 sec of seated knee tuck