Today's Orange Theory Workout Intel – Wednesday 12/31/25
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
25-35
New Year's Eve finisher workout featuring a 14-minute treadmill block with progressive incline pushes, a 2026 row challenge, and a comprehensive dumbbell floor circuit with decreasing reps.
Here's the full breakdown for today's template, covering 3G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - 14 Minutes
1 Minute Push
1 Minute Base
45 Seconds Push @ 10%
30 Seconds Walking Recovery @ 9%
45 Seconds Push @ 9%
30 Seconds Walking Recovery @ 8%
45 Seconds Push @ 8%
30 Seconds Walking Recovery @ 7%
45 Seconds Push @ 7%
30 Seconds Walking Recovery @ 6%
45 Seconds Push @ 6%
30 Seconds Walking Recovery @ 5%
45 Seconds Push @ 5%
30 Seconds Walking Recovery @ 4%
45 Seconds Push @ 4%
30 Seconds Walking Recovery @ 3%
45 Seconds Push @ 3%
30 Seconds Walking Recovery @ 2%
45 Seconds Push @ 2%
30 Seconds Walking Recovery @ 1%
Finisher
45 Seconds All Out @ 1%
🚣 Rower - 14 Minutes
2026 Row Challenge
1:00 All Out Row (200m-300m+)
Y- Bell Standing Rainbow X 16
1:00 All Out Row (200m-300m+)
Y- Bell - Alt Forward Lunge X 16
Repeat Circuit Until 2026m Are Completed
Bonus: Row Until Time For Finisher
0:45 All Out Row (150m-250m+)
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🏋️ Weight Floor - 14 Minutes
Dumbbell- Squat To Biceps Curl X 10/8/6/4/2
Dumbbell - Neutral Grip Shoulder Press × 10/8/6/4/2
Decrease Reps By 2 Each Round
Complete 5 Rounds
Db - Bear Plank Alt Low Row X 10/8/6/4/2
Db - Bridge Hold W/ Chest Fly X 10/8/6/4/2
Decrease Reps By 2 Each Round
Complete 5 Rounds
Circuit
Db - Alt Lateral Lunge X 10/8/6/4/2
Body Weight- Triceps Push-Up X 10/8/6/4/2
Decrease Reps By 2 Each Round
Complete 5 Rounds
Bonus: Complete All Exercises As One Block At 6 Reps Until Time For Finisher
Finisher
Choose Your Favorite Exercise To Complete For Final 0:45
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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 - 14 Minutes | 14 Minute |
| rower | Rower - 14 Minutes | 14 Minute |
| floor | Weight Floor - 14 Minutes | 14 Minute |