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Today's Orange Theory Workout Intel – Monday 5/22/23 2G Mayhem #3 “Flash Forward”

OTFInsider.com Today's Orange Theory Workout Intel – Monday 5/22/23 2G Mayhem #3 “Flash Forward”


Partner Workout


For Blocks 1, 3 And 5 The Direction Of Travel Is: Tread —> Rower —> Floor For Blocks 2, 4 And 6 The Direction Of Travel Is: Rower —> Tread —> Floor


Tread Block For Pacer

0.2 Mile Run


Row Block For Pacer

500m Row


Body Weight Floor Block For Pacer

12 Total X Lateral Hop Over

8 X Straight Leg Raise (Bench)

8 X Sit Up To Squat Jump

8 X TRX Bridge Row


Weight Floor Block For Non-Pacer

12 Total X Alt Bicep Curl

8 X Skier Swing

8 Total X High Plank Alt Low Row



Block 1 - 7 Minutes

Pacer Starts On The Treadmill And Does The Tread Block, Row Block And BW Floor Block

Non-Pacer Starts On The Rower And Rows Until Tagged By The Pacer, Moving To Floor And Then Treadmill

Last 30 Seconds Is An All Out On Which Ever Station You Are On.


Block 2 - 7 Minutes

Switch Pacer, Pacer Starts On Whichever Station They Are On And Will Move In The Opposite Direction To Block 1 (Row, Tread, Floor) Tagging The Non Pacer.

Last 30 Seconds Is An All Out On Which Ever Station You Are On.


Block 3 - 7 Minutes

Switch Pacer, Pacer Starts On Whichever Station They Are On And Will Move In The Opposite Direction To Block 2 (Tread, Row, Floor) Tagging The Non Pacer.

Last 30 Seconds Is An All Out On Which Ever Station You Are On.



Block 4 - 7 Minutes

Switch Pacer, Pacer Starts On Whichever Station They Are On And Will Move In The Opposite Direction To Block 3 (Row, Tread, Floor) Tagging The Non Pacer.

Last 30 Seconds Is An All Out On Which Ever Station You Are On.


Block 5 - 7 Minutes

Switch Pacer, Pacer Starts On Whichever Station They Are On And Will Move In The Opposite Direction To Block 4 (Tread, Row, Floor) Tagging The Non Pacer.

Last 30 Seconds Is An All Out On Which Ever Station You Are On.


Block 6 - 7 Minutes

Switch Pacer, Pacer Starts On Whichever Station They Are On And Will Move In The Opposite Direction To Block 5 (Row, Tread, Floor) Tagging The Non Pacer.

Last 30 Seconds Is An All Out On Which Ever Station You Are On.


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