Today's Orange Theory Workout Intel – Thursday 5/22/25 2G Mayhem Day #6 Leap to It
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
Mayhem Day #6 features a run/row format with three progressive blocks combining cardio intervals and heavy leg/upper body strength work. Expect high splat potential with buy-out style repeats.
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.
🏃 Tread Block 1 - 4.75 Minutes
30 Second Base
45 Second Push (Pw 8%+)
1 Minute Push To All Out (Pw 8 - 10%+)
15 Second Walking Recovery
30 Second Base
45 Second Push (Pw 8%+)
1 Minute Push To All Out (Pw 8 - 10%+)
90 Second Walking Recovery
🏃🚣 Treadmill / Rower Block 2 - 7.5 Minutes
0.1 Mile All Out (Pw 100m / 0.05 Miles @ 10%+)
100m All Out Row (0:15 - 0:30)
Repeat Until Buy-Out On Which Ever Station You Are On:
30 Second Base Or Base Row
45 Second Push (Pw 8%+) Or Push Row
1 Minute Push To All Out (Pw 8 - 10%+) Or Push To All Out Row
15 Second All Out (Pw 10%+) Or All Out Row
90 Second Walking Recovery
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🏃🚣 Treadmill / Rower Block 3 - 8 Minutes
0.2 Mile Push To All Out (Pw 200m / 0.1 Mile @ 8 - 10%+)
200m All Out Row (0:30 - 1:00)
Repeat Until Buy-Out On Which Ever Station You Are On:
30 Second Base Or Base Row
45 Second Push (Pw 8%+) Or Push Row
1 Minute Push To All Out (Pw 8 - 10%+) Or Push To All Out Row
15 Second All Out (Pw 10%+) Or All Out Row
🏋️ Weight Floor Block 1 - 4.75 Minutes
Back To Back:
30 Second Of Bear Step
45 Second Of Broad Jump To Shuffle
1 Minute Of Sumo Squat To Frogger
15 Second Recovery
Back To Back:
30 Second Of Bear Step
45 Second Of Broad Jump To Shuffle
1 Minute Of Sumo Squat To Frogger
90 Second Recovery
🏋️ Weight Floor Block 2 - 7.5 Minutes
Back To Back - Construct:
8 X Neutral Grip Shoulder Press
8 Total X Alt Reverse Lunge
4 X Alt Reverse Lunge To Neutral Grip Push Press
Repeat Until Buy-Out:
30 Second Of Bear Step
45 Second Of Broad Jump To Shuffle
1 Minute Of Sumo Squat To Frogger
15 Second Of Froggers
90 Second Recovery
🏋️ Weight Floor Block 3 - 8 Minutes
Back To Back - Construct:
8 X Sumo Deadlift
8 X High Pull
4 X High Pull With Power
Repeat Until Buy-Out:
30 Second Of Bear Step
45 Second Of Broad Jump To Shuffle
1 Minute Of Sumo Squat To Frogger
Finisher: 15 Second Of Froggers
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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 |
|---|---|---|
| tread | Tread Block 1 - 4.75 Minutes | 4.75 Minute |
| run/row | Treadmill / Rower Block 2 - 7.5 Minutes | 7.5 Minute |
| run/row | Treadmill / Rower Block 3 - 8 Minutes | 8 Minute |
| floor | Weight Floor Block 1 - 4.75 Minutes | 4.75 Minute |
| floor | Weight Floor Block 2 - 7.5 Minutes | 7.5 Minute |
| floor | Weight Floor Block 3 - 8 Minutes | 8 Minute |