Today's Orange Theory Workout Intel – Friday 5/23/25 2G Flag Frenzy Mayhem #7
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Flag Frenzy Challenge featuring 4 rounds of rotating tread, rower, and floor stations with progressive inclines and descending row distances, culminating in a bonus all-out round.
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.
🏃🚣 Flag Frenzy Challenge - 45 Minutes
Round 1:
Tread: Tread For Distance @ 1% (Pw 3%+) Until Time For Buy-Out: 30 Second Ao (Pw 10%+)
Rower (Pacer): 450 Row, Pulsing Half Squats Until Time For Buy-Out: 30 Second Of Squat Jumps
Floor: Low Bench Alt Reverse Lunge Amrepsap Until Time For Buy-Out: 30 Second Of Low Bench Burpee To Squat Jack
Up To 1 Minute To Transition To Next Station (Tread —> Rower —> Floor)
When All 3 Groups Have Finished The Rower Then Class Has Captured Flag 1 And Moves To Round 2
Round 2:
Tread: Tread For Distance @ 3% (Pw 5%+) Until Time For Buy-Out: 30 Second Ao (Pw 10%+)
Rower (Pacer): 350 Row, Pulsing Half Squats Until Time For Buy-Out: 30 Second Of Squat Jumps
Floor: Low Bench Alt Step Down Squat Amrepsap Until Time For Buy-Out: 30 Second Of Low Bench Burpee To Squat Jack
Up To 1 Minute To Transition To Next Station (Tread —> Rower —> Floor)
When All 3 Groups Have Finished The Rower Then Class Has Captured Flag 2 And Moves To Round 3
Round 3:
Tread: Tread For Distance @ 5% (Pw 7%+) Until Time For Buy-Out: 30 Second Ao (Pw 10%+)
Rower (Pacer): 250 Row, Pulsing Half Squats Until Time For Buy-Out: 30 Second Of Squat Jumps
Floor: Low Bench Push-Up Amrepsap Until Time For Buy-Out: 30 Second Of Low Bench Burpee To Squat Jack
Up To 1 Minute To Transition To Next Station (Tread —> Rower —> Floor)
When All 3 Groups Have Finished The Rower Then Class Has Captured Flag 3 And Moves To Round 4
Round 4:
Tread: Tread For Distance @ 7% (Pw 9%+) Until Time For Buy-Out: 30 Second Ao (Pw 10%+)
Rower (Pacer): 150 Row, Pulsing Half Squats Until Time For Buy-Out: 30 Second Of Squat Jumps
Floor: High Plank Alt Toe Tap (Toes On Low Bench) Amrepsap Until Time For Buy-Out: 30 Second Of Low Bench Burpee To Squat Jack
Up To 1 Minute To Transition To Next Station (Tread —> Rower —> Floor)
When All 3 Groups Have Finished The Rower Then Class Has Captured Flag 4 And Moves To The Bonus Round
Bonus:
Tread: 30 Second Ao (Pw 10%+)
Rower: 30 Second Ao Row (100-200m+)
Floor: 30 Second Of Member's Choice Of Your Favourite Exercise From Rounds 1-4
Up To 1 Minute To Transition To Next Station (Tread —> Rower —> Floor)
Repeat Bonus Round Until Time For Finisher At Your Current Station:
Tread: 30 Second Ao (Pw 10%+)
Rower: 30 Second Ao Row (100-200m+)
Floor: 30 Second Of Low Bench Burpee To Squat Jack
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 | Flag Frenzy Challenge - 45 Minutes | 45 Minute |