OTFInsider.com Today's Orange Theory Workout Intel – Monday 5/20/24 2G Mayhem #3 “Coming in Hot”
Treadmill - 23.5 Minutes
Goals:
Green: 1 Mile
Orange: 1.5 Miles
Red: 2 Miles
Mayhem: 2.5 Miles
Reset Treadmill, Goal Is To Accumulate As Much Distance As Possible In The 23.5 Minute Block
1 Minute Push To All Out + 6 Each X Reverse Lunge To Single Leg Knee Drive
1.25 Minute Push To All Out + 6 Each X Reverse Lunge To Single Leg Knee Drive
1.5 Minute Push To All Out + 6 Each X Reverse Lunge To Single Leg Knee Drive
Repeat Until Finisher, Adding 15 Seconds To The Tread Effort Each Round
Finisher: 30 Sec All out
Floor Block 1 - 6.75 Minutes Circuit Load & Xplode Anchor
8 Each X Bosu Split Stance Single Arm Low Row
Anchor: 4 X Power Push Up
8 X Bosu Tricep Extension
Anchor: 4 X Power Push Up
8 Each X Bosu Single Arm Chest Press
Anchor: 4 X Power Push Up
Block 2 - 6.75 Minutes Circuit Anchor
8 Each X Bosu Split Leg Crunch
Anchor: 4 X Bosu High Plank Jack
8 Each X Bosu Full V-Up
Anchor: 4 X Bosu High Plank Jack
8 Total X Bosu Bicycle Crunch
Anchor: 4 X Bosu High Plank Jack
Block 3 - 6.75 Minutes Load & Xplode Anchor
8 Each X Single Arm Lateral Shift
Anchor: 8 X Hip Hinge Swing
8 X Goblet Squat
Anchor: 8 X Hip Hinge Swing
8 X Sumo Deadlift
Anchor: 8 X Hip Hinge Swing
Repeat Until Finisher:
30 Sec Of Power Pushup Or
30 Sec Of Bosu High Plank Jack Or
30 Sec Of Hip Hinge Swing
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