Today's Orange Theory Workout Intel – Wednesday 5/21/25 2G Mayhem Day #5 Tag Team

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 5/21/25 2G Mayhem Day #5

Tag Team

Tread Block 1 - 7 Minutes (Endurance)

1 Minute Push (Pw 6%+)

30 Sec Base

1 Minute Push (Pw 6%+)

30 Sec Base

1 Minute Push (Pw 6%+)

30 Sec Base

1 Minute Push (Pw 6%+)

30 Sec Base

1 Minute All Out (Pw 10%+)

75 Sec Walking Recovery

Tread Block 2 - 7 Minutes (Strength) - Freeze Tag

When The Coach Calls “Station X & Y - You’re It!” These Stations Will Do A 30 Second All Out At 3% (Pw @ 10%+) And Then Walking Recovery Until Ready To Continue Block

7 Minute Tread For Distance @ 3% (Pw 5%+)

75 Sec Walking Recovery

Tread Block 3 - 7 Minutes (Power)

1 Minute All Out (Pw 10%+)

30 Sec Walking Recovery

1 Minute All Out (Pw 10%+)

30 Sec Walking Recovery

1 Minute All Out (Pw 10%+)

30 Sec Walking Recovery

1 Minute All Out (Pw 10%+)

30 Sec Walking Recovery

1 Minute All Out (Pw 10%+)

Rower - 7 Minutes (Power) - I Go, You Go Freeze Tag

Choose A Partner, Stay On Your Rower And Accumulate As Much Distance As Possible Between The Two Of You

Partner A:

Clear Screen, Do Not Reset Rower

200m All Out Row (0:30 - 1:00)

When Done, Tag Partner B And Switch

Partner B:

Squat Hold While Partner A Completes Row

Repeat Until Time Is Called, Check Cumulative Distance Between Partner A And B

75 Sec Recovery

Weight Floor

Block 1 - 7 Minutes (Strength)

Back To Back:

6 X Split Squat Hold With Hammer Curl (L)

6 X Split Squat Hold With Uppercut (R)

~20 Sec Of Push-Up Hold, Rest

Back To Back:

6 X Sumo Goblet Squat (Stick It)

6 X Hollow Hold Close Grip Chest Press

~20 Sec Of V-Up Hold, Rest

75 Sec Recovery

Block 2 - 7 Minutes (Endurance) - I Go, You Go Freeze Tag

Two Rounds - Back To Back Tempo Couplet 1:

Partner A: 10 Total X High Plank Switch Alt Low Row, Tag Partner B And Switch When Done

Partner B: High Plank Or Low Plank Until Tagged By Partner A

Two Rounds - Back To Back Tempo Couplet 2:

Partner A: 10 X Dumbbell Bridge, Tag Partner B And Switch When Done

Partner B: Bridge Hold

Two Rounds - Back To Back Tempo Couplet 3:

Partner A: 10 X Double Crunch, Tag Partner B And Switch When Done

Partner B: Crunch Hold

Bonus: Work On Your Own With Your Favorite Exercises Until Time For The Finisher: 1 Minute Of High Plank Switch Alt Low Row