Today's Orange Theory Workout Intel – Saturday 5/18/24 3G Mayhem #1 "What's the Catch"
Type
ESP
Format
3G
Difficulty
Hard●●●●●
Est. Splats
25-35
3G Mayhem workout with checkpoint-based rowing and floor exercises. Row for time to hit distance checkpoints or repeat medicine ball lunges and rows. Floor features a descending rep ladder from 70 jumping jacks down to 10 box jumps.
Here's the full breakdown for today's esp template, covering 3G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill
2 Minute Tread @ 1.5%
2 Minute Tread @ 2%
2 Minute Tread @ 2.5%
2 Minute Tread @ 3%
1 Minute Tread @ 3.5%
1 Minute Tread @ 4%
1 Minute Tread @ 4.5%
2.5 Minute Tread @ 1%
30 Second All Out @ 1%
🚣 Rower - 14 Minutes
Row For Time, If Caught At A Checkpoint Then You Are Repeating A 5 Each Side X Medicine Ball Reverse Lunge With Press And A 200m Row
Checkpoint 1 - 2 Minutes: Reach 400m
Checkpoint 2 - 4 Minutes: Reach 850m
Checkpoint 3 - 6 Minutes: Reach 1300m
Checkpoint 4 - 8 Minutes: Reach 1850m
Checkpoint 5 - 9 Minutes: Reach 2200m
Checkpoint 6 - 10 Minutes: Reach 2500m
Checkpoint 7 - 11 Minutes: Reach 2850m
Checkpoint 8 - 12 Minutes: Reach 3200m
Bonus: Row For Time
Finisher: 30 Second All Out Row
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🏋️ Weight Floor - 14 Minutes
Exercises:
1: 70 X Jumping Jacks
2: 60 Total X High Plank Alt Knee Drive (Feet On Bench)
3: 50 Total X Alt Step Down Squat
4: 40 X Push Up (Hands On Bench)
5: 30 Total X Alt Lateral Step Over
6: 20 X Straight Arm Sit Up
7: 10 X Box Jump (Low Bench)
Anchor: 10 X Knee Tuck (On Bench)
Goal: Complete All Exercises With The Anchor. Your Goal Is To Complete Exercises By Each Checkpoint, If Caught Then Choose Your Favorite 3 Exercises And Repeat
Checkpoint 1 - 2 Minutes:
Exercise 1 + Anchor
Checkpoint 2 - 4 Minutes:
Exercise 1 + Anchor
Exercise 2 + Anchor
Checkpoint 3 - 6 Minutes:
Exercise 1 + Anchor
Exercise 2 + Anchor
Exercise 3 + Anchor
Checkpoint 4 - 8 Minutes:
Exercise 1 + Anchor
Exercise 2 + Anchor
Exercise 3 + Anchor
Exercise 4 + Anchor
Checkpoint 5 - 9 Minutes:
Exercise 1 + Anchor
Exercise 2 + Anchor
Exercise 3 + Anchor
Exercise 4 + Anchor
Exercise 5 + Anchor
Checkpoint 6 - 10 Minutes:
Exercise 1 + Anchor
Exercise 2 + Anchor
Exercise 3 + Anchor
Exercise 4 + Anchor
Exercise 5 + Anchor
Exercise 6 + Anchor
Checkpoint 7 - 11 Minutes:
Exercise 1 + Anchor
Exercise 2 + Anchor
Exercise 3 + Anchor
Exercise 4 + Anchor
Exercise 5 + Anchor
Exercise 6 + Anchor
Exercise 7 + Anchor
Checkpoint 8 - Reach Bonus Round
Bonus - Repeat All Exercises At Half The Reps With No Knee Tuck
Finisher:
30 Seconds Of Jumping Jacks Or
30 Seconds Of High Plank Alt Knee Drive (Feet On Bench) Or
30 Seconds Of Alt Step Down Squat Or
30 Seconds Of Push Ups (Hands On Bench) Or
30 Seconds Of Alt Lateral Step Over Or
30 Seconds Of Straight Arm Sit Ups Or
30 Seconds Of Box Jumps (Low Bench)
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.
ESP days hit everything. A balanced cross-trainer keeps you comfortable across all stations.
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Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill | 16.5 Minute |
| rower | Rower - 14 Minutes | 14 Minute |
| floor | Weight Floor - 14 Minutes | 14 Minute |