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.
