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Today's Orange Theory Workout Intel – Sunday 5/21/23 2G Mayhem #2 “Amped Up”

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


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