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Today's Orange Theory Workout Intel – Sunday 5/18/24 2G Mayhem #2 “The Add-on”

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 5/18/24 2G Mayhem #2 “The Add-on”


Treadmill

45 Second Push

1 Minute Base

1 Minute Push

1 Minute Base

75 Second Push

1 Minute Base

90 Second Push

1 Minute Base

2 Minute Push

1 Minute Base

2.5 Minute Push

1 Minute Base

3 Minute Push

1 Minute Base

4 Minute Push

30 Second All Out




 

Rower / Weight Floor

Block 1 - 15 Minutes Back To Back Add-On Row Distance

Coach Will Call Out When You Are Going To A New Rep Range (Part), At That Point You Continue On The Last Exercise At The Higher Rep Range And Keep Adding Row Distance When You Get Through The Reps

Part 1:

5 X Upright Row

5 X Tap Front Squat

5 X Bicep Curl

5 X Close Grip Chest Press

5 X Bridge

100m Push Row

Repeat, Adding On 100m To The Row Each Round, Remember Which Exercise And Row Distance You Are Up To

 

Part 2:

Start At The Exercise You Finished On At The Last Part

10 X Upright Row

10 X Tap Front Squat

10 X Bicep Curl

10 X Close Grip Chest Press

10 X Bridge

Add 100m To Your Last Push Row

Repeat, Adding On 100m To The Row Each Round, Remember Which Exercise And Row Distance You Are Up To




 

Part 3:

Start At The Exercise You Finished On At The Last Part

15 X Upright Row

15 X Tap Front Squat

15 X Bicep Curl

15 X Close Grip Chest Press

15 X Bridge

Add 100m To Your Last Push Row

Repeat, Adding On 100m To The Row Each Round, Remember Which Exercise And Row Distance You Are Up To

 

Part 4:

Start At The Exercise You Finished On At The Last Part

20 X Upright Row

20 X Tap Front Squat

20 X Bicep Curl

20 X Close Grip Chest Press

20 X Bridge

Add 100m To Your Last Push Row

Repeat, Adding On 100m To The Row Each Round, Remember Which Exercise And Row Distance You Are Up To

 

Part 5:

Start At The Exercise You Finished On At The Last Part

15 Or 25 X Upright Row

15 Or 25 X Tap Front Squat

15 Or 25 X Bicep Curl

15 Or 25 X Close Grip Chest Press

15 Or 25 X Bridge

Add 100m To Your Last Push Row

Repeat, Adding On 100m To The Row Each Round, Remember Which Exercise And Row Distance You Are Up To




 

Block 2 - 6.5 Minutes Circuit Anchor

12 Total X Sprinter Sit Up

12 X Coach’s Choice Anchor (Core)

12 Total X Low Plank Alt Wide Knee Drive

12 X Coach’s Choice Anchor (Core)

12 Total X Crunch Hold With Alt Heel Floor Tap

Repeat Until Finisher: 30 Second Of Member’s Choice Of Core Exercise

 

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