Today's Orange Theory Workout Intel – Friday 5/23/25 2GFlag Frenzy Mayhem #7

OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/23/25 2G

Flag Frenzy Mayhem #7

Flag Frenzy Challenge - 45 Minutes

Round 1:

Tread: Tread For Distance @ 1% (Pw 3%+) Until Time For Buy-Out: 30 Sec Ao (Pw 10%+)

Rower (Pacer): 450 Row, Pulsing Half Squats Until Time For Buy-Out: 30 Sec Of Squat Jumps

Floor: Low Bench Alt Reverse Lunge Amrepsap Until Time For Buy-Out: 30 Sec Of Low Bench Burpee To Squat Jack

Up To 1 Min 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 Sec Ao (Pw 10%+)

Rower (Pacer): 350 Row, Pulsing Half Squats Until Time For Buy-Out: 30 Sec Of Squat Jumps

Floor: Low Bench Alt Step Down Squat Amrepsap Until Time For Buy-Out: 30 Sec Of Low Bench Burpee To Squat Jack

Up To 1 Min 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 Sec Ao (Pw 10%+)

Rower (Pacer): 250 Row, Pulsing Half Squats Until Time For Buy-Out: 30 Sec Of Squat Jumps

Floor: Low Bench Push-Up Amrepsap Until Time For Buy-Out: 30 Sec Of Low Bench Burpee To Squat Jack

Up To 1 Min 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 Sec Ao (Pw 10%+)

Rower (Pacer): 150 Row, Pulsing Half Squats Until Time For Buy-Out: 30 Sec Of Squat Jumps

Floor: High Plank Alt Toe Tap (Toes On Low Bench) Amrepsap Until Time For Buy-Out: 30 Sec Of Low Bench Burpee To Squat Jack

Up To 1 Min 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 Sec Ao (Pw 10%+)

Rower: 30 Sec Ao Row (100-200m+)

Floor: 30 Sec Of Member’s Choice Of Your Favourite Exercise From Rounds 1-4

Up To 1 Min To Transition To Next Station (Tread —> Rower —> Floor)

Repeat Bonus Round Until Time For Finisher At Your Current Station:

Tread: 30 Sec Ao (Pw 10%+)

Rower: 30 Sec Ao Row (100-200m+)

Floor: 30 Sec Of Low Bench Burpee To Squat Jack