Today's Orange Theory Workout Intel – Saturday 5/17/25 2G Mayhem Day #1 Traffic Lights
Type
Format
2G
Difficulty
Brutal●●●●●
Est. Splats
35-45
A high-intensity 2G Mayhem workout featuring traffic light intervals across rower, treadmill, and floor stations with all-out bursts and heavy strength work.
Here's the full breakdown for today's template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🚣 Rower Block 1 - 2.5 Minutes
Green Light: 30 Second All Out Row
Red Light: 10 Second Rest
Green Light: 10 Second All Out Row
Red Light: 10 Second Rest
Green Light: 20 Second All Out Row
Red Light: 20 Second Rest
Green Light: 20 Second All Out Row
Red Light: 10 Second Rest
Green Light: 20 Second All Out Row
90 Second To Transition To Treadmill
🏃 Treadmill Block 1 - 7 Minutes
Clear Screen
Green Light: 30 Second Push (Pw @8%+)
Red Light: 15 Second Base
Green Light: 45 Second Push (Pw @8%+)
Red Light: 45 Second Base
Green Light: 30 Second Push (Pw @8%+)
Red Light: 30 Second Base
Green Light: 1 Minute Second Push (Pw @8%+)
Red Light: 30 Second Base
Green Light: 15 Second Push (Pw @8%+)
Red Light: 15 Second Base
Green Light: 45 Second Push (Pw @8%+)
Red Light: 30 Second Base
Green Light: 30 Second Push (Pw @8%+)
Check & Remember Distance
1 Minute Walkiing Recovery
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🏃 Treadmill Block 2 - 7 Minutes
Green Light: 30 Second Push (Pw @8%+)
Red Light: 15 Second Base
Green Light: 45 Second Push (Pw @8%+)
Red Light: 45 Second Base
Green Light: 30 Second Push (Pw @8%+)
Red Light: 30 Second Base
Green Light: 1 Minute Second Push (Pw @8%+)
Red Light: 30 Second Base
Green Light: 15 Second Push (Pw @8%+)
Red Light: 15 Second Base
Green Light: 45 Second Push (Pw @8%+)
Red Light: 30 Second Base
Green Light: 30 Second Push (Pw @8%+)
Check Distance
90 Second To Transition To Rower
🚣 Rower Block 2 - 2.5 Minutes
Green Light: 30 Second All Out Row
Red Light: 10 Second Rest
Green Light: 10 Second All Out Row
Red Light: 10 Second Rest
Green Light: 20 Second All Out Row
Red Light: 20 Second Rest
Green Light: 20 Second All Out Row
Red Light: 10 Second Rest
Green Light: 20 Second All Out Row
🏋️ Weight Floor Block 1 - 2.5 Minutes
Green Light: 30 Second Of Full Burpees
Red Light: 10 Second Rest
Green Light: 10 Second Of Full Burpees
Red Light: 10 Second Rest
Green Light: 20 Second Of Full Burpees
Red Light: 20 Second Rest
Green Light: 20 Second Of Full Burpees
Red Light: 10 Second Rest
Green Light: 20 Second Of Full Burpees
90 Second Recovery
🏋️ Weight Floor Block 2 - 15 Minutes
Part 1 – Green Light (Light Weights) – 7 Minutes Work & Rest:
12 Total X Neutral Grip Alt Reverse Lunge, Rest
12 X Shoulder Press, Rest
12 X Sumo Squat, Rest
12 X Double Crunch, Rest
1 Minute Rest
Part 2 – Red Light (Heavy Weights) – 7 Minutes Work & Rest:
8 Total X Neutral Grip Alt Reverse Lunge, Rest
8 X Shoulder Press, Rest
8 X Sumo Squat, Rest
8 X Double Crunch, Rest
90 Second Recovery
🏋️ Weight Floor Block 3 - 2.5 Minutes
Green Light: 30 Second Of Full Burpees
Red Light: 10 Second Rest
Green Light: 10 Second Of Full Burpees
Red Light: 10 Second Rest
Green Light: 20 Second Of Full Burpees
Red Light: 20 Second Rest
Green Light: 20 Second Of Full Burpees
Red Light: 10 Second Rest
Green Light: 20 Second Of Full Burpees
How Was This Workout?
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Things to Consider
These observations are AI-generated and are not medical or training advice. Always listen to your body and follow your coach's guidance. Consult a physician before starting any exercise program.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| rower | Rower Block 1 - 2.5 Minutes | 2.5 Minute |
| tread | Treadmill Block 1 - 7 Minutes | 7 Minute |
| tread | Treadmill Block 2 - 7 Minutes | 7 Minute |
| rower | Rower Block 2 - 2.5 Minutes | 2.5 Minute |
| floor | Weight Floor Block 1 - 2.5 Minutes | 2.5 Minute |
| floor | Weight Floor Block 2 - 15 Minutes | 15 Minute |
| floor | Weight Floor Block 3 - 2.5 Minutes | 2.5 Minute |