Today's Orange Theory Workout Intel – Saturday 5/17/25 2G Mayhem Day #1 Traffic Lights

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 5/17/25 2G Mayhem Day #1 Traffic Lights

Rower Block 1 - 2.5 Minutes

Green Light: 30 Second All Out Row

Red Light: 10 Second Rest

Green Light: 10 Second All Out Row

Red Light: 10 Second Rest

Green Light: 20 Second All Out Row

Red Light: 20 Second Rest

Green Light: 20 Second All Out Row

Red Light: 10 Second Rest

Green Light: 20 Second All Out Row

90 Second To Transition To Treadmill

Treadmill Block 1 - 7 Minutes

Clear Screen

Green Light: 30 Second Push (Pw @8%+)

Red Light: 15 Second Base

Green Light: 45 Second Push (Pw @8%+)

Red Light: 45 Second Base

Green Light: 30 Second Push (Pw @8%+)

Red Light: 30 Second Base

Green Light: 1 Min Second Push (Pw @8%+)

Red Light: 30 Second Base

Green Light: 15 Second Push (Pw @8%+)

Red Light: 15 Second Base

Green Light: 45 Second Push (Pw @8%+)

Red Light: 30 Second Base

Green Light: 30 Second Push (Pw @8%+)

Check & Remember Distance

1 Min Walkiing Recovery

Treadmill Block 2 – 7 Minutes

Green Light: 30 Second Push (Pw @8%+)

Red Light: 15 Second Base

Green Light: 45 Second Push (Pw @8%+)

Red Light: 45 Second Base

Green Light: 30 Second Push (Pw @8%+)

Red Light: 30 Second Base

Green Light: 1 Min Second Push (Pw @8%+)

Red Light: 30 Second Base

Green Light: 15 Second Push (Pw @8%+)

Red Light: 15 Second Base

Green Light: 45 Second Push (Pw @8%+)

Red Light: 30 Second Base

Green Light: 30 Second Push (Pw @8%+)

Check Distance

90 Second To Transition To Rower

Rower Block 2 - 2.5 Minutes

Green Light: 30 Second All Out Row

Red Light: 10 Second Rest

Green Light: 10 Second All Out Row

Red Light: 10 Second Rest

Green Light: 20 Second All Out Row

Red Light: 20 Second Rest

Green Light: 20 Second All Out Row

Red Light: 10 Second Rest

Green Light: 20 Second All Out Row

Weight Floor Block 1 - 2.5 Minutes Work & Rest

Green Light: 30 Second Of Full Burpees

Red Light: 10 Second Rest

Green Light: 10 Second Of Full Burpees

Red Light: 10 Second Rest

Green Light: 20 Second Of Full Burpees

Red Light: 20 Second Rest

Green Light: 20 Second Of Full Burpees

Red Light: 10 Second Rest

Green Light: 20 Second Of Full Burpees

90 Second Recovery

Weight Floor Block 2 – 15 Minutes

Part 1 – Green Light (Light Weights) – 7 Minutes Work & Rest:

12 Total X Neutral Grip Alt Reverse Lunge, Rest

12 X Shoulder Press, Rest

12 X Sumo Squat, Rest

12 X Double Crunch, Rest

1 Min Rest

Part 2 – Red Light (Heavy Weights) – 7 Minutes Work & Rest:

8 Total X Neutral Grip Alt Reverse Lunge, Rest

8 X Shoulder Press, Rest

8 X Sumo Squat, Rest

8 X Double Crunch, Rest

90 Second Recovery

Weight Floor Block 3 - 2.5 Minutes Work & Rest

Green Light: 30 Second Of Full Burpees

Red Light: 10 Second Rest

Green Light: 10 Second Of Full Burpees

Red Light: 10 Second Rest

Green Light: 20 Second Of Full Burpees

Red Light: 20 Second Rest

Green Light: 20 Second Of Full Burpees

Red Light: 10 Second Rest

Green Light: 20 Second Of Full Burpees