OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 5/22/24 2G Mayhem #5 “Mile High”
Treadmill / Rower - 23.5 Minutes
Goal: Get Within 2 Minutes Of Your Last Mile Benchmark Time
0.1 Mile Run @ 1%
0.1 Mile Run @ 5%
0.1 Mile Run @ 1%
0.1 Mile Run @ 10%
0.1 Mile Run @ 1%
0.1 Mile Run @ 15%
0.1 Mile Run @ 1%
0.1 Mile Run @ 10%
0.1 Mile Run @ 1%
0.1 Mile Run @ 5%
Switch To Rower
Repeat Until You Reach 1600m On The Rower:
200m Row + 10 X Squat Jack
200m Row + 10 Total X Alt Forward Lunge With Overhead Reach
Bonus:
Tread For Time Or
Row For Time
Finisher: 1 Min Ao Tread Or Row
Collapse (Member’s Choice)
Weight Floor
Block 1 - 8 Minutes Circuit
8 Total X Alt Lateral Lunge
8 X Hammer Curl
8 X Neutral Grip Front Squat
8 X Neutral Grip Shoulder Press
Repeat Until Buy-Out Fusion: 90 Sec Of Alt Lateral Lunge To Hammer Curl To Neutral Grip Front Squat To Shoulder Press
Block 2 - 8 Minutes Circuit
8 X Dumbbell Push Up
8 Total X High Plank Alt Low Row
8 X Clean
8 Total X Front Loaded Neutral Grip Alt Reverse Lunge
Repeat Until Buy-Out Fusion: 90 Sec Of Dumbbell Push Up To High Plank Alt Low Row To Clean To Front Loaded Neutral Grip Alt Reverse Lunge
Block 3 - 4.5 Minutes Circuit
4 X Broad Jump To Shuffle
4 Total X High Plank To Low Plank
4 Total X Alt Low Side Plank
4 X Plank Pop
Repeat Until Finisher: 1 Min Of Broad Jump To Shuffle To High Plank To Alt Low Side Plank To Plank Pop
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