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OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 5/23/23 2G Mayhem #4 “Hit the Switch”

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 5/23/23 2G Mayhem #4 “Hit the Switch”


Switching Template, No Rowing!


Treadmill Block 1

30 Second All Out

30 Second Walking Recovery

30 Second Push

30 Second All Out

30 Second Walking Recovery

30 Second Base To Push

30 Second Push

30 Second All Out

30 Second Walking Recovery

30 Second Base

30 Second Base To Push

30 Second Push

30 Second All Out

Switch To Floor



Weight Floor Block 1

30 Second Low Bench Squat Jack

30 Second Rest

30 Second Low Bench Decline Push Up

30 Second Low Bench Squat Jack

30 Second Rest

30 Second Low Bench High Plank Alt Toe Tap

30 Second Low Bench Decline Push Up

30 Second Low Bench Squat Jack

30 Second Rest

30 Second Pulsing Half Squat

30 Second Low Bench High Plank Alt Toe Tap

30 Second Low Bench Decline Push Up

30 Second Low Bench Squat Jack

Switch To Treadmill


Treadmill Block 2

30 Second All Out

30 Second Walking Recovery

30 Second Push

30 Second All Out

30 Second Walking Recovery

30 Second Base To Push

30 Second Push

30 Second All Out

30 Second Walking Recovery

30 Second Base

30 Second Base To Push

30 Second Push

30 Second All Out

Switch To Floor



Weight Floor Block 2

30 Second Clean

30 Second Rest

30 Second Alt Arnold Press

30 Second Clean

30 Second Rest

30 Second Reciprocating Row

30 Second Alt Arnold Press

30 Second Clean

30 Second Rest

30 Second Pulsing Half Squat

30 Second Reciprocating Row

30 Second Alt Arnold Press

30 Second Clean

Switch To Treadmill


Treadmill Block 3

30 Second All Out

30 Second Walking Recovery

30 Second Push

30 Second All Out

30 Second Walking Recovery

30 Second Base To Push

30 Second Push

30 Second All Out

30 Second Walking Recovery

30 Second Base

30 Second Base To Push

30 Second Push

30 Second All Out

Switch To Floor



Weight Floor Block 3

30 Second Torso Rotation

30 Second Rest

30 Second High Plank Alt Kick Through

30 Second Torso Rotation

30 Second Rest

30 Second Alt Tall Kneeling To Squat

30 Second High Plank Alt Kick Through

30 Second Torso Rotation

30 Second Rest

30 Second Pulsing Half Squat

30 Second Alt Tall Kneeling To Squat

30 Second High Plank Alt Kick Through

30 Second Torso Rotation


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