Today's Orange Theory Workout Intel – Monday 5/20/25 2G Mayhem Day #4 Musical Chairs
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
Musical Chairs Tornado with rotating treadmill, rower, and floor stations followed by increasing/decreasing hills on the tread and member's choice floor circuits.
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.
🏃🚣 Musical Chair Tornado - 14.5 Minutes
Goal: Transition As Quickly As Possible When The Coach Instructs You To Move, 30 Second Transitions Only!
Transition From Tread To Row To Floor And Back Again
Treadmill Block 1 - 2 Minutes
Clear Screen
2 Minute Run For Distance
Check & Remember Distance
30 Second To Transition To Rower
Rower Block 1 - 2 Minutes
Clear Screen
2 Minute Row For Distance
Check & Remember Distance
30 Second To Transition To Floor
Weight Floor Block 1 - 2 Minutes Circuit
8 X Squat To Press
8 X Plank Pop
30 Second To Transition To Treadmill
Treadmill Block 2 - 2 Minutes
Clear Screen
2 Minute Run For Distance
Check & Remember Distance
30 Second To Transition To Rower
Rower Block 2 - 2 Minutes
Clear Screen
2 Minute Row For Distance
Check & Remember Distance
30 Second To Transition To Floor
Weight Floor Block 2 - 2 Minutes Circuit
8 X Squat To Press
8 X Plank Pop
🏃 Treadmill Block 3 - 16 Minutes
Choose A Conservative Speed And Stay As Close As Possible To That As The Incline Increases
Goal: Accumulate As Much Distance Possible In The Increasing Hills And Match Or Beat That Distance In The Decreasing Hills
Increasing Hills - 7.5 Minutes
Clear Screen
90 Second Tread For Distance @ 1%
90 Second Tread For Distance @ 3%
90 Second Tread For Distance @ 4%
90 Second Tread For Distance @ 5%
90 Second Tread For Distance @ 6%
Check & Remember Distance, Collapse (Member's Choice)
1 Minute Wr
Decreasing Hills - 7.5 Minutes
Clear Screen
90 Second Tread For Distance @ 6%
90 Second Tread For Distance @ 5%
90 Second Tread For Distance @ 4%
90 Second Tread For Distance @ 3%
1 Minute Tread For Distance @ 1%
30 Second All Out
Check Distance, Collapse (Member's Choice)
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🏋️ Weight Floor Block 3 - 16 Minutes Member's Choice Takeaway
Three Rounds:
Superset:
8 X Seated Bicep Curl
8 X TRX Clutch Curl
12 X Bodyweight Tap Squat
Superset:
4 Each X Split Squat
8 Total X TRX Alt Reverse Lunge
12 X Bodyweight Tap Squat
Superset:
8 X Seated Shoulder Press
8 Total X TRX Face Pull
12 X Bodyweight Tap Squat
Each Round Takeaway One Superset
Bonus: Repeat Dumbbell Exercises Only Until Finisher: 30 Second Of Bodyweight Tap Squat
How Was This Workout?
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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 |
|---|---|---|
| run/row | Musical Chair Tornado - 14.5 Minutes | 14.5 Minute |
| tread | Treadmill Block 3 - 16 Minutes | 16 Minute |
| floor | Weight Floor Block 3 - 16 Minutes Member's Choice Takeaway | 16 Minute |