Today's Orange Theory Workout Intel – Wednesday 12/3/25 2G - 12 Days of Fitness #3

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 12/3/25 2G - 12 Days of Fitness #3

Repeat of 12/10/24 2G and 5/24/25 2G

Treadmill - 23.5 Minutes

5 Minute Work Effort

2 Minute Recovery Effort

4 Minute Work Effort

2 Minute Recovery Effort

3 Minute Work Effort

2 Minute Recovery Effort

2 Minute Work Effort

2 Minute Recovery Effort

1 Minute Work Effort

Rower / Weight Floor

Block 1 - 16 Minute Circuit

Members Choice - Endurance Or Strength

Endurance - 4 Rounds:

16 - 20 Total X Goblet Alt Lateral Shift

16 - 20 X Bicep Curl

16 - 20 X Single Dumbbell Good Morning

16 - 20 X Upright Row

400 / 300 / 200 / 100m Push Row

Strength - 4 Rounds:

6 - 10 Total X Goblet Alt Lateral Shift

6 - 10 X Bicep Curl

6 - 10 X Single Dumbbell Good Morning

6 - 10 X Upright Row

400 / 300 / 200 / 100m Push Row

Bonus: Repeat Exercises Only Until Time Called

Block 2 - 6 Minutes

Members Choice - Cardio Or Core

Cardio:

6 Minute Row Build - Increase Intensity Each Minute, Last Minute Ao Row

Core - Circuit:

10 Each side X Single Leg V Up (With Medicine Ball)

10 X Sit-Up With Power Toss

10 Total X Medicine Ball Torso Rotation

Repeat Until Finisher:

30 Sec Each X Single Leg V Up Or

1 Minute Of Sit-Up With Power Toss Or

1 Minute Of Medicine Call Torso Rotation