OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/27/22 3G Mayhem 7 - All Out Darkness
Treadmill
90 Second Push
30 Second Push @ 4%
45 Second Walking Recovery
90 Second Push
30 Second Push @ 5%
45 Second Walking Recovery
90 Second Push
30 Second Push @ 6%
45 Second Walking Recovery
90 Second Push
30 Second Push @ 7%
45 Second Walking Recovery
90 Second Push
30 Second Push @ 8%
45 Second Walking Recovery
30 Second Push @ 9%
Rower
90 Second To Do 25 X Squat Jacks And 150m Row
30 Second All Out Row
45 Second Recovery
90 Second To Do 20 X Squat Jacks And 150m Row
30 Second All Out Row
45 Second Recovery
90 Second To Do 15 X Squat Jacks And 150m Row
30 Second All Out Row
45 Second Recovery
90 Second To Do 10 X Squat Jacks And 150m Row
30 Second All Out Row
45 Second Recovery
90 Second To Do 5 X Squat Jacks And 150m Row
30 Second All Out Row
45 Second Recovery
30 Second All Out Row
Weight Floor - 14.5 Minutes
2 Rounds Of Back To Back Drop Set:
4 Heavy, 10 Light X Dead Lift
12 Total X Speed Skater Lunges
4 Heavy, 10 Light X Double Crunch
2 Rounds Of Back To Back Drop Set:
4 Heavy, 10 Light X Overhead Tricep Extension
12 Total X Running Man
4 Heavy, 10 Light X Double Crunch
2 Rounds Of Back To Back Drop Set:
4 Heavy, 10 Light X Alt Reverse Lunge
12 Total X Jump Lunge
4 Heavy, 10 Light X Double Crunch
If Finished Then Repeat Exercises Without Double Crunches At 8 Reps Until Finisher
Finisher: 30 Second Of Double Crunch
