Today's Orange Theory Workout Intel – Thursday 1/16/25 2G - 2000m Row Benchmark
Type
Benchmark
Format
2G
Difficulty
Hard●●●●●
Est. Splats
24-32
2000m row benchmark day with circuit warm-up, followed by treadmill and weight floor blocks with push/base intervals and finishers.
Here's the full breakdown for today's benchmark template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
💪 Warm-Up Circuit
0.5 mile run
Circuit
TRX Single arm squat reach with rotation - 5 reps each side
Hip hinge swing - 10 reps
High plank knee tuck - 10 reps
🚣 Rower - 13 Minutes
2000m Row benchmark
After finishing 0.1 mile on treadmill + 30 Second Walking Recovery on Repeat
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🏃 Treadmill - 7 Minutes
30 Second Push to 90 Second Base (x 3 times)
60 Second All Out finisher
🏋️ Weight Floor - 7 Minutes
Chest press TRX - 10 reps
Alt lateral lunge - 10 total
Clean to neutral grip Push press - 10 reps
Last 60 Second finisher choose any of the 3 exercises
How Was This Workout?
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Things to Consider
These observations are AI-generated and are not medical or training advice. Always listen to your body and follow your coach's guidance. Consult a physician before starting any exercise program.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread/floor | Warm-Up Circuit | warm-up |
| rower | Rower - 13 Minutes | 13 Minute |
| tread | Treadmill - 7 Minutes | 7 Minute |
| floor | Weight Floor - 7 Minutes | 7 Minute |