OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 5/21/24 2G Mayhem #3 “Ultimate Row Mashup”
Treadmill
Block 1 - 14 Minutes
Pacer - Partner A:
0.1 Mile Push To All Out
30 Second Walking Recovery
0.1 Mile Push To All Out
Tag Partner B When Done And Move To Rower
Partner B:
200m All Out Row, Rack & Rest
200m All Out Row
When Done, 1 And A Half Squat Jump Until Tagged By Partner A, Move To Treadmill
Repeat Until Partners Reach 2000m (Cumulative) And Then Bonus Round
Bonus:
Partner A: 12 X TRX Rollout, Tag Partner B
Partner B: Boat Hold Until Tagged By Partner A
Repeat Until Time Is Called
Block 2 - 14 Minutes
Pacer - Partner A:
500m Push - All Out Row, Tag Partner B When Done And Move To Floor
Partner B - Circuit:
12 Total X Alt Step Back Low Row
6 Each X Cross Back Lunge
6 Each X Forward Lunge With Chop
Repeat Until Tagged By Partner A, Move To Rower
Repeat Until Partners Reach 2000m (Cumulative) And Then Bonus Round
Bonus:
Partner A: 1 Minute Tread, Tag Partner B, Swap To Rower
Partner B: Row Until Tagged By Partner A, Swap To Treadmill
Repeat Until Time Is Called
Block 3 - 14 Minutes
Pacer - Partner A:
8 X TRX Bridge Row
8 X TRX Pull Up
240m (0.15 Miles) All Out (Pw Half Distance)
Tag Partner B When Done And Move To Rower
Partner B:
Row For Distance Until Tagged By Partner A, Move To Floor
Repeat Until Partners Reach 2000m (Cumulative) And Then Bonus Round
Bonus:
Partner A: 12 X Sumo Squat, Tag Partner B
Partner B: Sumo Squat Hold Until Tagged By Partner A
Repeat Until Finisher: 30 Second High Knees
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