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Today's Orange Theory Workout Intel – Tuesday 5/21/24 2G Mayhem #3 “Ultimate Row Mashup”

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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