Today's Orange Theory Workout Intel – Tuesday 5/21/24 2G Mayhem #3 "Ultimate Row Mashup"
Type
ESP
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Partner workout featuring three 14-minute blocks with rowing mashups, treadmill work, and floor exercises in a mayhem-style format.
Here's the full breakdown for today's esp template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃🚣 Block 1 - 14 Minutes
Pacer - Partner A:
0.1 Mile Push To All Out
30 Second Walking Recovery
0.1 Mile Push To All Out
Tag Partner B When Done And Move To Rower
Partner B:
200m All Out Row, Rack & Rest
200m All Out Row
When Done, 1 And A Half Squat Jump Until Tagged By Partner A, Move To Treadmill
Repeat Until Partners Reach 2000m (Cumulative) And Then Bonus Round
Bonus:
Partner A: 12 X TRX Rollout, Tag Partner B
Partner B: Boat Hold Until Tagged By Partner A
Repeat Until Time Is Called
🏋️🚣 Block 2 - 14 Minutes
Pacer - Partner A:
500m Push - All Out Row, Tag Partner B When Done And Move To Floor
Partner B - Circuit:
12 Total X Alt Step Back Low Row
6 Each X Cross Back Lunge
6 Each X Forward Lunge With Chop
Repeat Until Tagged By Partner A, Move To Rower
Repeat Until Partners Reach 2000m (Cumulative) And Then Bonus Round
Bonus:
Partner A: 1 Minute Tread, Tag Partner B, Swap To Rower
Partner B: Row Until Tagged By Partner A, Swap To Treadmill
Repeat Until Time Is Called
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.
🏋️🚣 Block 3 - 14 Minutes
Pacer - Partner A:
8 X TRX Bridge Row
8 X TRX Pull Up
240m (0.15 Miles) All Out (Pw Half Distance)
Tag Partner B When Done And Move To Rower
Partner B:
Row For Distance Until Tagged By Partner A, Move To Floor
Repeat Until Partners Reach 2000m (Cumulative) And Then Bonus Round
Bonus:
Partner A: 12 X Sumo Squat, Tag Partner B
Partner B: Sumo Squat Hold Until Tagged By Partner A
Repeat Until Finisher: 30 Second High Knees
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.
ESP days hit everything. A balanced cross-trainer keeps you comfortable across all stations.
As an Amazon Associate, OTFInsider earns from qualifying purchases.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| run/row | Block 1 - 14 Minutes | 14 Minute |
| floor/rower | Block 2 - 14 Minutes | 14 Minute |
| floor/rower | Block 3 - 14 Minutes | 14 Minute |