OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/26/23 3G Mayhem #7 “High Voltage”
Treadmill
30 Second Base To Push
30 Second Base @ 8%
45 Second Base To Push
45 Second Base @ 7%
1 Minute Base To Push
1 Minute Base @ 6%
75 Second Base To Push
75 Second Base @ 5%
90 Second Base To Push
90 Second Base @ 4%
1.75 Minute Base To Push
1.75 Minute Base @ 3%
1 Minute All Out
Rower - 14.5 Minutes
Round 1 - Repeat Until You Reach 400m:
30 Second Push Row
3 X Jump Squats
Round 2 - Repeat Until You Reach 800m:
1 Minute Push Row
6 X Jump Squats
Round 3 - Repeat Until You Reach 1600m:
2 Minute Push Row
12 X Jump Squats
Bonus: Row For Distance Until Time Called
Finisher: 1 Minute All Out Row
Weight Floor - 14.5 Minutes
5 Rounds Back To Back:
2 / 4 / 6 / 8 / 10 X Burpee With High Plank To Low Plank
4 / 8 / 12 / 16 / 20 Total X Low Plank Alt Punch
4 / 8 / 12 / 16 / 20 X Hip Raise
4 / 8 / 12 / 16 / 20 X Double Twist Crunch
4 / 8 / 12 / 16 / 20 Total X Bridge Hold March, Rest
Bonus: Low Plank Hip Rocks Until Time Called
Finisher: 1 Minute Of Burpee With High Plank To Low Plank
