Today's Orange Theory Workout Intel – Saturday 5/18/24 3G Mayhem #1 “What’s the Catch”

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 5/18/24 3G Mayhem #1 “What’s the Catch”

Treadmill

2 Minute Tread @ 1.5%

2 Minute Tread @ 2%

2 Minute Tread @ 2.5%

2 Minute Tread @ 3%

1 Minute Tread @ 3.5%

1 Minute Tread @ 4%

1 Minute Tread @ 4.5%

2.5 Minute Tread @ 1%

30 Second All Out @ 1%

Rower - 14 Minutes

Row For Time, If Caught At A Checkpoint Then You Are Repeating A 5 Each Side X Medicine Ball Reverse Lunge With Press And A 200m Row

Checkpoint 1 - 2 Minutes: Reach 400m

Checkpoint 2 - 4 Minutes: Reach 850m

Checkpoint 3 - 6 Minutes: Reach 1300m

Checkpoint 4 - 8 Minutes: Reach 1850m

Checkpoint 5 - 9 Minutes: Reach 2200m

Checkpoint 6 - 10 Minutes: Reach 2500m

Checkpoint 7 - 11 Minutes: Reach 2850m

Checkpoint 8 - 12 Minutes: Reach 3200m

Bonus: Row For Time

Finisher: 30 Second All Out Row

Weight Floor - 14 Minutes

Exercises:

1: 70 X Jumping Jacks

2: 60 Total X High Plank Alt Knee Drive (Feet On Bench)

3: 50 Total X Alt Step Down Squat

4: 40 X Push Up (Hands On Bench)

5: 30 Total X Alt Lateral Step Over

6: 20 X Straight Arm Sit Up

7: 10 X Box Jump (Low Bench)

Anchor: 10 X Knee Tuck (On Bench)

Goal: Complete All Exercises With The Anchor. Your Goal Is To Complete Exercises By Each Checkpoint, If Caught Then Choose Your Favorite 3 Exercises And Repeat

Checkpoint 1 - 2 Minutes:

Exercise 1 + Anchor

Checkpoint 2 - 4 Minutes:

Exercise 1 + Anchor

Exercise 2 + Anchor

Checkpoint 3 - 6 Minutes:

Exercise 1 + Anchor

Exercise 2 + Anchor

Exercise 3 + Anchor

Checkpoint 4 - 8 Minutes:

Exercise 1 + Anchor

Exercise 2 + Anchor

Exercise 3 + Anchor

Exercise 4 + Anchor

Checkpoint 5 - 9 Minutes:

Exercise 1 + Anchor

Exercise 2 + Anchor

Exercise 3 + Anchor

Exercise 4 + Anchor

Exercise 5 + Anchor

Checkpoint 6 - 10 Minutes:

Exercise 1 + Anchor

Exercise 2 + Anchor

Exercise 3 + Anchor

Exercise 4 + Anchor

Exercise 5 + Anchor

Exercise 6 + Anchor

Checkpoint 7 - 11 Minutes:

Exercise 1 + Anchor

Exercise 2 + Anchor

Exercise 3 + Anchor

Exercise 4 + Anchor

Exercise 5 + Anchor

Exercise 6 + Anchor

Exercise 7 + Anchor

Checkpoint 8 - Reach Bonus Round

Bonus - Repeat All Exercises At Half The Reps With No Knee Tuck

Finisher:

30 Seconds Of Jumping Jacks Or

30 Seconds Of High Plank Alt Knee Drive (Feet On Bench) Or

30 Seconds Of Alt Step Down Squat Or

30 Seconds Of Push Ups (Hands On Bench) Or

30 Seconds Of Alt Lateral Step Over Or

30 Seconds Of Straight Arm Sit Ups Or

30 Seconds Of Box Jumps (Low Bench)