OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/24/24 2G Mayhem #7 “The Burpee Relay”
Treadmill - 23.5 Minutes
Goals:
Green: Round 2
Orange Round 4
Red: Round 6
Mayhem: Round 7
Round 1: 0.7 Miles Run For Distance, Walking Recovery Until Ready For Next Round
Round 2: 0.5 Miles Run For Distance @ 3%, Walking Recovery Until Next Round
Round 3: 0.3 Miles Run For Distance @ 5%, Walking Recovery Until Next Round
Round 4: 0.1 Miles Run For Distance @ 7%, Walking Recovery Until Next Round
Round 5: 0.3 Miles Run For Distance @ 5%, Walking Recovery Until Next Round
Round 6: 0.5 Miles Run For Distance @ 3%, Walking Recovery Until Next Round
Round 7: 0.7 Miles Run For Distance, Walking Recovery
Bonus: Run Or Walking Recovery Until Finisher
Finisher: 1 Minute All Out
Weight Floor Block - 14.5 Minutes
Goal - Capture The Flag Team Burpee Relay:
Green: 3 Rounds
Orange: 5 Rounds
Red: 7 Rounds
Mayhem: 9+ Rounds
If Your Turn:
1 - 2 X Full Burpee
When Done, Tag Next Team Mate
Repeat - Work & Rest (If Not Your Turn For Burpees):
8 X TRX Reverse Grip Low Row, Rest
8 Each X Single Arm Overhead Reverse Lunge, Rest
8 X TRX Y-Raise, Rest
8 Each X Single Arm Split Stance Dead Lift, Rest
Rower - 7.5 Minutes
Goal - Capture The Flag Team Row:
Green: 2 Rounds
Orange: 5 Rounds
Red: 4 Rounds
Mayhem: 5 Rounds+
Each Round Is:
150m All Out Row, Squat Hold Until Last Team Member Has Finished Row
4 Total X Squats Hold To Rainbow
Repeat, Counting Rounds, Until Finisher: 1 Minute All Out Row
