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Today's Orange Theory Workout Intel – Friday 5/24/24 2G Mayhem #7 “The Burpee Relay”

OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/24/24 2G Mayhem #7 “The Burpee Relay”


Treadmill - 23.5 Minutes

Goals:

Green: Round 2

Orange Round 4

Red: Round 6

Mayhem: Round 7

 

Round 1: 0.7 Miles Run For Distance, Walking Recovery Until Ready For Next Round

Round 2: 0.5 Miles Run For Distance @ 3%, Walking Recovery Until Next Round

Round 3: 0.3 Miles Run For Distance @ 5%, Walking Recovery Until Next Round

Round 4: 0.1 Miles Run For Distance @ 7%, Walking Recovery Until Next Round

Round 5: 0.3 Miles Run For Distance @ 5%, Walking Recovery Until Next Round

Round 6: 0.5 Miles Run For Distance @ 3%, Walking Recovery Until Next Round

Round 7: 0.7 Miles Run For Distance, Walking Recovery

Bonus: Run Or Walking Recovery Until Finisher

 

Finisher: 1 Minute All Out

 



Weight Floor Block - 14.5 Minutes

Goal - Capture The Flag Team Burpee Relay:

Green: 3 Rounds

Orange: 5 Rounds

Red: 7 Rounds

Mayhem: 9+ Rounds

 

If Your Turn:

1 - 2  X Full Burpee

When Done, Tag Next Team Mate

Repeat - Work & Rest (If Not Your Turn For Burpees):

 

8 X TRX Reverse Grip Low Row, Rest

8 Each X Single Arm Overhead Reverse Lunge, Rest

8 X TRX Y-Raise, Rest

8 Each X Single Arm Split Stance Dead Lift, Rest




 

Rower - 7.5 Minutes

Goal - Capture The Flag Team Row:

Green: 2 Rounds

Orange: 5 Rounds

Red: 4 Rounds

Mayhem: 5 Rounds+

 

Each Round Is:

150m All Out Row, Squat Hold Until Last Team Member Has Finished Row

4 Total X Squats Hold To Rainbow

Repeat, Counting Rounds, Until Finisher: 1 Minute All Out Row

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