Today's Orange Theory Workout Intel – Sunday 5/18/25 2G Mayhem Day #2 Red Rower

OTFInsider.com Today's Orange Theory Workout Intel – Sunday 5/18/25 2G Mayhem Day #2 Red Rower

Tread Block - 14 Minutes

0.1 Miles Push To All Out (PW 0.05 Miles @ 8 - 10%), Walking Recovery

0.15 Miles Push To All Out (PW 0.75 Miles @ 6 - 10%), Walking Recovery

0.2 Miles Push To All Out (PW 0.1 Miles @ 5 - 10%), Walking Recovery

0.25 Miles Push To All Out (PW 0.125 Miles @ 4 - 10%), Walking Recovery

0.25 Miles Push To All Out (PW 0.125 Miles @ 4 - 10%), Walking Recovery

0.2 Miles Push To All Out (PW 0.1 Miles @ 5 - 10%), Walking Recovery

0.15 Miles Push To All Out (PW 0.75 Miles @ 6 - 10%), Walking Recovery

0.1 Miles Push To All Out (0.05 Miles @ 8 - 10%), Walking Recovery

Bonus - Tread Until Time For Finisher: 1 Min All Out (PW 10%+)

Rower - 14 Minutes

Goal: Take Turns Rowing A 100m All Out Row On The “Red Rower”, When Not On The Red Rower Perform A Push Row Until Tagged To Return To The “Red Rower”

Do Not Login Or Reset The “Red Rower” Monitor As You Will Be Accumulating Distance On This Rower To Complete The Challenge

Select 14 Minute Count Down

“Red Rower”: 100m All Out Row

Transition & Tag Next Teammate

Finisher: 1 Min All Out Row (200 - 300m+), Check “Red Rower” Distance

Weight Floor - 14 Minutes Circuit - Anchor

6 - 10 X Two Handed Dumbbell Squat

6 - 10 Each X Goblet Split Squat (Rear Foot On Bosu)

16 Total X High Plank Alt Knee Drive

6 - 10 X Chest Press (On Floor)

6 - 10 X Bosu Bridge Hold With Dumbbell Chest Fly

16 Total X High Plank Alt Knee Drive

Repeat Until Finisher: 1 Min Of Sit-Up Holding The Bosu In Front Of You