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Today's Orange Theory Workout Intel – Saturday 5/20/23 2G Mayhem #1 “Rush Hour”

OTFInsider.com Today's Orange Theory Workout Intel – Saturday 5/20/23 2G Mayhem #1 “Rush Hour”


Rep Goals For The Floor Blocks

Green: 10 Reps

Orange: 20 Reps

Red: 30 Reps+


Treadmill Block 1

3 Minute Push

90 Seconds To Transition To Rower


Rower Block 1

1 Minute Push Row

30 Second All Out Row

90 Seconds To Transition To Treadmill



Treadmill Block 2

3 Minute Push (Goal: Increase Push Pace)

2 Minutes To Transition To Floor


Weight Floor Block 1

3 Rounds Back To Back:

1 Minute To Do 3 Full Burpees, Neutral Grip Thruster For Remaining Time (Count Reps)

90 Seconds To Transition To Treadmill


Treadmill Block 3

1 Minute Push

30 Second All Out

90 Seconds To Transition To Floor


Weight Floor Block 2

3 Rounds Back To Back:

1 Minute To Do 3 Full Burpees, Trx Pull Up For Remaining Time (Count Reps)

2 Minutes To Transition To Treadmill



Treadmill Block 4

3 Minute Push (Goal: Increase Push Pace)

90 Seconds To Transition To Rower


Rower Block 2

30 Second Push Row

1 Minute All Out Row

90 Seconds Transition To Treadmill


Treadmill Block 5

2.5 Minute Push (Goal: Increase Push Pace)

30 Second All Out

2 Minutes To Transition To Floor


Weight Floor Block 3

3 Rounds Back To Back:

1 Minute To Do 3 Full Burpees, Alt Full Step Up For Remaining Time (Count Reps)

90 Seconds To Transition To Treadmill



Treadmill Block 6

30 Second Push

1 Minute All Out

90 Seconds Transition To Floor


Weight Floor Block 4

3 Rounds Back To Back:

1 Minute To Do 3 Full Burpees, Sprinter Sit-Up For Remaining Time (Count Reps)

Finisher: Last 30 Second Of Sprinter Sit-Up


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