OTFInsider.com Today's Orange Theory Workout Intel – Sunday 5/18/24 2G Mayhem #2 “The Add-on”
Treadmill
45 Second Push
1 Minute Base
1 Minute Push
1 Minute Base
75 Second Push
1 Minute Base
90 Second Push
1 Minute Base
2 Minute Push
1 Minute Base
2.5 Minute Push
1 Minute Base
3 Minute Push
1 Minute Base
4 Minute Push
30 Second All Out
Rower / Weight Floor
Block 1 - 15 Minutes Back To Back Add-On Row Distance
Coach Will Call Out When You Are Going To A New Rep Range (Part), At That Point You Continue On The Last Exercise At The Higher Rep Range And Keep Adding Row Distance When You Get Through The Reps
Part 1:
5 X Upright Row
5 X Tap Front Squat
5 X Bicep Curl
5 X Close Grip Chest Press
5 X Bridge
100m Push Row
Repeat, Adding On 100m To The Row Each Round, Remember Which Exercise And Row Distance You Are Up To
Part 2:
Start At The Exercise You Finished On At The Last Part
10 X Upright Row
10 X Tap Front Squat
10 X Bicep Curl
10 X Close Grip Chest Press
10 X Bridge
Add 100m To Your Last Push Row
Repeat, Adding On 100m To The Row Each Round, Remember Which Exercise And Row Distance You Are Up To
Part 3:
Start At The Exercise You Finished On At The Last Part
15 X Upright Row
15 X Tap Front Squat
15 X Bicep Curl
15 X Close Grip Chest Press
15 X Bridge
Add 100m To Your Last Push Row
Repeat, Adding On 100m To The Row Each Round, Remember Which Exercise And Row Distance You Are Up To
Part 4:
Start At The Exercise You Finished On At The Last Part
20 X Upright Row
20 X Tap Front Squat
20 X Bicep Curl
20 X Close Grip Chest Press
20 X Bridge
Add 100m To Your Last Push Row
Repeat, Adding On 100m To The Row Each Round, Remember Which Exercise And Row Distance You Are Up To
Part 5:
Start At The Exercise You Finished On At The Last Part
15 Or 25 X Upright Row
15 Or 25 X Tap Front Squat
15 Or 25 X Bicep Curl
15 Or 25 X Close Grip Chest Press
15 Or 25 X Bridge
Add 100m To Your Last Push Row
Repeat, Adding On 100m To The Row Each Round, Remember Which Exercise And Row Distance You Are Up To
Block 2 - 6.5 Minutes Circuit Anchor
12 Total X Sprinter Sit Up
12 X Coach’s Choice Anchor (Core)
12 Total X Low Plank Alt Wide Knee Drive
12 X Coach’s Choice Anchor (Core)
12 Total X Crunch Hold With Alt Heel Floor Tap
Repeat Until Finisher: 30 Second Of Member’s Choice Of Core Exercise
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