Today's Orange Theory Workout Intel – Wednesday 5/21/25 2G Mayhem Day #5 Tag Team
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
25-35
Mayhem Day #5 Tag Team format featuring partner-based work across tread, rower, and floor with endurance, strength, and power blocks.
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.
🏃 Tread Block 1 - 7 Minutes (Endurance)
1 Minute Push (Pw 6%+)
30 Second Base
1 Minute Push (Pw 6%+)
30 Second Base
1 Minute Push (Pw 6%+)
30 Second Base
1 Minute Push (Pw 6%+)
30 Second Base
1 Minute All Out (Pw 10%+)
75 Second Walking Recovery
🏃 Tread Block 2 - 7 Minutes (Strength) - Freeze Tag
When The Coach Calls "Station X & Y - You're It!" These Stations Will Do A 30 Second All Out At 3% (Pw @ 10%+) And Then Walking Recovery Until Ready To Continue Block
7 Minute Tread For Distance @ 3% (Pw 5%+)
75 Second Walking Recovery
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🏃 Tread Block 3 - 7 Minutes (Power)
1 Minute All Out (Pw 10%+)
30 Second Walking Recovery
1 Minute All Out (Pw 10%+)
30 Second Walking Recovery
1 Minute All Out (Pw 10%+)
30 Second Walking Recovery
1 Minute All Out (Pw 10%+)
30 Second Walking Recovery
1 Minute All Out (Pw 10%+)
🚣 Rower - 7 Minutes (Power) - I Go, You Go Freeze Tag
Choose A Partner, Stay On Your Rower And Accumulate As Much Distance As Possible Between The Two Of You
Partner A:
Clear Screen, Do Not Reset Rower
200m All Out Row (0:30 - 1:00)
When Done, Tag Partner B And Switch
Partner B:
Squat Hold While Partner A Completes Row
Repeat Until Time Is Called, Check Cumulative Distance Between Partner A And B
75 Second Recovery
🏋️ Weight Floor Block 1 - 7 Minutes (Strength)
Back To Back:
6 X Split Squat Hold With Hammer Curl (L)
6 X Split Squat Hold With Uppercut (R)
~20 Second Of Push-Up Hold, Rest
Back To Back:
6 X Sumo Goblet Squat (Stick It)
6 X Hollow Hold Close Grip Chest Press
~20 Second Of V-Up Hold, Rest
75 Second Recovery
🏋️ Weight Floor Block 2 - 7 Minutes (Endurance) - I Go, You Go Freeze Tag
Two Rounds - Back To Back Tempo Couplet 1:
Partner A: 10 Total X High Plank Switch Alt Low Row, Tag Partner B And Switch When Done
Partner B: High Plank Or Low Plank Until Tagged By Partner A
Two Rounds - Back To Back Tempo Couplet 2:
Partner A: 10 X Dumbbell Bridge, Tag Partner B And Switch When Done
Partner B: Bridge Hold
Two Rounds - Back To Back Tempo Couplet 3:
Partner A: 10 X Double Crunch, Tag Partner B And Switch When Done
Partner B: Crunch Hold
Bonus: Work On Your Own With Your Favorite Exercises Until Time For The Finisher: 1 Minute Of High Plank Switch Alt Low Row
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 |
|---|---|---|
| tread | Tread Block 1 - 7 Minutes (Endurance) | 7 Minute |
| tread | Tread Block 2 - 7 Minutes (Strength) - Freeze Tag | 7 Minute |
| tread | Tread Block 3 - 7 Minutes (Power) | 7 Minute |
| rower | Rower - 7 Minutes (Power) - I Go, You Go Freeze Tag | 7 Minute |
| floor | Weight Floor Block 1 - 7 Minutes (Strength) | 7 Minute |
| floor | Weight Floor Block 2 - 7 Minutes (Endurance) - I Go, You Go Freeze Tag | 7 Minute |