Today's Orange Theory Workout Intel – Sunday 12/7/25 2G 12 Days of Fitness #7

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 12/7/25 2G 12 Days of Fitness #7

Treadmill / Rower - 23.5 Minutes

Goal:

Green: Complete Parts 1 And 2

Orange: Complete All 3 Parts

Red: Make It To The Bonus

Part 1:

0.6 Mile Run

200m All Out Row

Recovery Until Ready To Start Part 2

Part 2:

0.3 Mile Run

Walking Recovery Until Ready To Repeat Round

0.3 Mile Run

200m All Out Row

Recovery Until Ready To Start Part 3

Part 3:

0.2 Mile Run

Walking Recovery Until Ready To Repeat Round

0.2 Mile Run

Walking Recovery Until Ready To Repeat Round

0.2 Mile Run

200m All Out Row

Bonus:

0.1 Mile Run

200m All Out Row

Repeat Until Time For Finisher

Finisher:

30 Second All Out Or

30 Second All Out Row

Weight Floor

Block 1 - 6.75 Minutes Work & Rest

6 - 10 X Close Grip Chest Press (On Floor), Rest

6 - 10 X Reverse Grip Low Row, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 6.75 Minutes Work & Rest

6 - 10 X Alt Reverse Lunge To Goblet Squat, Rest

6 - 10 Total X Alt Step-Out Deadlift, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 3 - 7 Minutes Work & Rest

6 - 10 Each X Balance Overhead Triceps Extension, Rest

6 - 10 X Hammer Curl, Rest

Repeat Until Time For Finisher: 30 Seconds High Plank Alt Cross Body Knee Drive