Today's Orange Theory Workout Intel – Thursday 12/4/25 2G 12 Days of Fitness #4
Type
Format
2G
Difficulty
Challenging●●●●●
Est. Splats
20-30
A mixed ESP workout featuring treadmill incline pushes with walks, rowing intervals with decreasing split times, and floor-based strength exercises.
Here's the full breakdown for today's template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 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
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🏃 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 Second of seated knee tuck
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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 - Block 1 - 7 Minutes | 7 Minute |
| rower | Rower - 7 Minutes | 7 Minute |
| tread | Treadmill - Block 2 - 14 Minutes | 14 Minute |
| floor | Weight Floor - 14 Minutes | 14 Minute |