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
