Today's Orangetheory workout (Wednesday, May 21, 2025) is called "Mayhem #5 Tag Team 2G," a 60-minute partner workout featuring an "I go, you go" style where partners alternate working while the other rests. The workout follows the ESP template—endurance, strength, and power—across various stations with no shared equipment. Key components include:
- Tread Block 1 (Endurance, 7 minutes): Alternating 1-minute pushes at 6%+ power with 30 seconds at base pace, repeated, ending with a 1-minute all-out push at 10%+ power.
- Tread Block 2 (Strength, 7 minutes): Freeze tag format with 30-second all-out efforts at 3% incline (10%+ power) when tagged, finishing with 7 minutes treading for distance at 3% incline (5%+ power).
- Tread Block 3 (Power, 7 minutes): Five cycles of 1-minute all-out efforts (10%+ power) with 30 seconds recovery.
- Row Block (Power, 7 minutes): Partner row relay—Partner A rows 200m all out while Partner B holds a squat; partners switch and continue to accumulate distance together.
- Floor Block 1 (Strength, 7 minutes): Two sets of split squat holds with hammer curls and uppercuts, push-up holds, sumo goblet squats with pauses, hollow holds with close grip chest press, and v-up holds.
Each block is separated by 75 seconds of recovery. The workout emphasizes teamwork, alternating effort, and includes isometric holds on the floor and rower
. This session is designed to build endurance, strength, and power in a dynamic, partner-based format that challenges cardiovascular and muscular fitness while keeping the workout engaging and varied
