OTFInsider.com Today's Orange Theory Workout Intel – Sunday 5/21/23 2G Mayhem #2 “Amped Up”
Treadmill / Rower - 23 Minutes
Goal: Complete As Many Rounds As Possible, Power Walkers Are Half Distance At Same Incline Or Greater
Round 1:
0.5 Mile Base @ 3%, Increase Incline By 3% Every 0.125 Miles
400m Push Row
Round 2:
0.5 Mile Base @ 2%, Increase Incline By 2% Every 0.125 Miles
400m Push Row
Round 3:
0.5 Mile Base @ 1%, Increase Incline By 1% Every 200m 0.125 Miles
400m Push Row
Round 4:
0.5 Mile Base @ 1%
400m Push Row
Bonus: Run For Distance
Finisher: 30 Second All Out On Which Ever Station You Are On
Weight Floor
Block 1 - 3 Minutes Back To Back Unilateral
2 / 4 / 6 X Single Arm Split Squat (L)
2 / 4 / 6 X Single Arm Split Squat (R)
2 / 4 / 6 X Single Arm Snatch (L)
2 / 4 / 6 X Single Arm Snatch (R), Rest
Block 2 - 4.5 Minutes Back To Back
6 X Sit-Up (Holding Bosu)
12 Total X Bosu High Plank Alt Wide Knee Drive
12 Total X High Plank Alt Toe Tap, Rest
Block 3 - 3 Minutes Back To Back Unilateral
4 / 6 / 8 X Single Arm Split Squat (L)
4 / 6 / 8 X Single Arm Split Squat (R)
4 / 6 / 8 X Single Arm Snatch (L)
4 / 6 / 8 X Single Arm Snatch (R), Rest
Block 4 - 4.5 Minutes Back To Back
6 X Bosu Bridge Hold With Dumbbell Pullover
12 Total X Bosu Alt Full V Up
12 Total X Bosu Back Extension, Rest
Block 5 - 3 Minutes Back To Back Unilateral
6 / 8 / 10 X Single Arm Split Squat (L)
6 / 8 / 10 X Single Arm Split Squat (R)
6 / 8 / 10 X Single Arm Snatch (L)
6 / 8 / 10 X Single Arm Snatch (R), Rest
Finisher: 30 Sec Of Alt Single Arm Snatch
