Today's Orange Theory Workout Intel – Monday 5/19/25 2G Mayhem Day #3 The (Weight) Floor is Lava

OTFInsider.com Today's Orange Theory Workout Intel – Monday 5/19/25 2G Mayhem Day #3 The (Weight) Floor is Lava

Treadmill Block 1 - 11 Minutes

Goal: Increase Your Intensity Each Round

Clear Screen

2 Minute Push (Pw 5%+)

90 Second Base

2 Minute Push To All Out (Pw 6 - 10%+)

90 Second Base

2 Minute Push To All Out (Pw 7 - 10%+)

15 Second All Out (Pw 10%+)

Check & Remember Distance

45 Second Wr, Transition Off Tread

Floor Is Lava: 1 Minute Of Fast Feet

Transition To Floor

Weight Floor Block 1 - 11 Minutes

Floor Is Lava - When The Treads Are At Base, The Coach Will Say That The “Play Floor Is Lava!” And You Are Doing This Mini Block (Back To Back):

30 Second Dumbbell Goblet Step Down Toe Tap (L)

30 Second Dumbbell Goblet Step Down Toe Tap (R)

30 Second Lateral Hopover

Circuit:

12 Total X Alt Full Step Up

6 X Low Row (Explosive)

Repeat Until Bonus - Floor Is Lava!:

1 Minute Of Speed Skater With Power

Transition To Treadmill

Treadmill Block 2 - 11 Minutes

Goal: Match Or Beat Your Distance From Block 1

Clear Screen

2 Minute Push (Pw 5%+)

90 Second Base

2 Minute Push To All Out (Pw 6 - 10%+)

90 Second Base

2 Minute Push To All Out (Pw 7 - 10%+)

15 Second All Out (Pw 10%+)

Check & Remember Distance

45 Second Wr, Transition Off Tread

Floor Is Lava: 1 Minute Of Fast Feet

Transition To Floor

Weight Floor Block 2 - 11 Minutes

Floor Is Lava - When The Treads Are At Base, The Coach Will Say That The “Play Floor Is Lava!” And You Are Doing This Mini Block (Back To Back):

30 Second Bench Torso Rotation

30 Second Bench Knee Tuck

30 Second Alt 90 Degree Pop Squat

Circuit:

12 Total X Bench Hop Over

6 X Clean

Repeat Until Finisher - Floor Is Lava!:

1 Minute Of Speed Skater With Power