Today's Orange Theory Workout Intel – Sunday 5/18/25 2G Mayhem Day #2 Red Rower
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
28-38
Mayhem Day #2 featuring all-out efforts on the treadmill with pyramid intervals, a team-based red rower challenge accumulating distance, and a full-body strength circuit on the floor.
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.
🏃 Treadmill - 14 Minutes
0.1 Miles Push To All Out (PW 0.05 Miles @ 8 - 10%), Walking Recovery
0.15 Miles Push To All Out (PW 0.75 Miles @ 6 - 10%), Walking Recovery
0.2 Miles Push To All Out (PW 0.1 Miles @ 5 - 10%), Walking Recovery
0.25 Miles Push To All Out (PW 0.125 Miles @ 4 - 10%), Walking Recovery
0.25 Miles Push To All Out (PW 0.125 Miles @ 4 - 10%), Walking Recovery
0.2 Miles Push To All Out (PW 0.1 Miles @ 5 - 10%), Walking Recovery
0.15 Miles Push To All Out (PW 0.75 Miles @ 6 - 10%), Walking Recovery
0.1 Miles Push To All Out (0.05 Miles @ 8 - 10%), Walking Recovery
Bonus - Tread Until Time For Finisher: 1 Minute All Out (PW 10%+)
🚣 Rower - 14 Minutes
Goal: Take Turns Rowing A 100m All Out Row On The "Red Rower", When Not On The Red Rower Perform A Push Row Until Tagged To Return To The "Red Rower"
Do Not Login Or Reset The "Red Rower" Monitor As You Will Be Accumulating Distance On This Rower To Complete The Challenge
Select 14 Minute Count Down
"Red Rower": 100m All Out Row
Transition & Tag Next Teammate
Finisher: 1 Minute All Out Row (200 - 300m+), Check "Red Rower" Distance
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
🏋️ Weight Floor - 14 Minutes Circuit
6 - 10 X Two Handed Dumbbell Squat
6 - 10 Each X Goblet Split Squat (Rear Foot On Bosu)
16 Total X High Plank Alt Knee Drive
6 - 10 X Chest Press (On Floor)
6 - 10 X Bosu Bridge Hold With Dumbbell Chest Fly
16 Total X High Plank Alt Knee Drive
Repeat Until Finisher: 1 Minute Of Sit-Up Holding The Bosu In Front Of You
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
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 |
|---|---|---|
| tread | Treadmill - 14 Minutes | 14 Minute |
| rower | Rower - 14 Minutes | 14 Minute |
| floor | Weight Floor - 14 Minutes Circuit | 14 Minute |