Today's Orange Theory Workout Intel – Monday 5/20/25 2G Mayhem Day #4 Musical Chairs

OTFInsider.com Today's Orange Theory Workout Intel – Monday 5/20/25 2G Mayhem Day #4 Musical Chairs

Musical Chair Tornado - 14.5 Minutes

Goal: Transition As Quickly As Possible When The Coach Instructs You To Move, 30 Second Transitions Only!

Transition From Tread To Row To Floor And Back Again

Treadmill Block 1 - 2 Minutes

Clear Screen

2 Minute Run For Distance

Check & Remember Distance

30 Second To Transition To Rower

Rower Block 1 - 2 Minutes

Clear Screen

2 Minute Row For Distance

Check & Remember Distance

30 Second To Transition To Floor

Weight Floor Block 1 - 2 Minutes Circuit

8 X Squat To Press

8 X Plank Pop

30 Second To Transition To Treadmill

Treadmill Block 2 - 2 Minutes

Clear Screen

2 Minute Run For Distance

Check & Remember Distance

30 Second To Transition To Rower

Rower Block 2 - 2 Minutes

Clear Screen

2 Minute Row For Distance

Check & Remember Distance

30 Second To Transition To Floor

Weight Floor Block 2 - 2 Minutes Circuit

8 X Squat To Press

8 X Plank Pop

Treadmill Block 3 - 16 Minutes

Choose A Conservative Speed And Stay As Close As Possible To That As The Incline Increases

Goal: Accumulate As Much Distance Possible In The Increasing Hills And Match Or Beat That Distance In The Decreasing Hills

Increasing Hills - 7.5 Minutes

Clear Screen

90 Second Tread For Distance @ 1%

90 Second Tread For Distance @ 3%

90 Second Tread For Distance @ 4%

90 Second Tread For Distance @ 5%

90 Second Tread For Distance @ 6%

Check & Remember Distance, Collapse (Member’s Choice)

1 Minute Wr

Decreasing Hills - 7.5 Minutes

Clear Screen

90 Second Tread For Distance @ 6%

90 Second Tread For Distance @ 5%

90 Second Tread For Distance @ 4%

90 Second Tread For Distance @ 3%

1 Minute Tread For Distance @ 1%

30 Second All Out

Check Distance, Collapse (Member’s Choice)

Weight Floor Block 3 - 16 Minutes Member’s Choice Takeaway

Three Rounds:

Superset:

8 X Seated Bicep Curl

8 X TRX Clutch Curl

12 X Bodyweight Tap Squat

Superset:

4 Each X Split Squat

8 Total X TRX Alt Reverse Lunge

12 X Bodyweight Tap Squat

Superset:

8 X Seated Shoulder Press

8 Total X TRX Face Pull

12 X Bodyweight Tap Squat

Each Round Takeaway One Superset

Bonus: Repeat Dumbbell Exercises Only Until Finisher: 30 Second Of Bodyweight Tap Squat