Today's Orange Theory Workout Intel – Friday 3/13/25 2G 2000m Benchmark Row

OTFInsider.com Today's Orange Theory Workout Intel – Friday 3/14/25 2G 2000m Benchmark Row

Treadmill / Weight Floor

Block 1 - 13 Minutes

Buy-In: 0.5 Mile Run For Distance - Once Only

Circuit:

5 Each X TRX Single Arm Squat Reach With Rotation To Row

10 X Hip Hinge Swing

10 X High Plank Knee Tuck

3 Minute To Transition To Rower

Rower / Tread Block 1 - 13 Minutes

Clear Monitor, Set To 2000m Countdown

2000m Row

Check And Record Time In Challenge Tracker

Repeat Until Time Is Called:

0.1 Mile Tread (Pw 80m / 0.05 Miles)

30 Second Walking Recovery

Tread Block 2 – 7 Minutes

30 Second Push

90 Second Base

30 Second Push

90 Second Base

30 Second Push

90 Second Base

1 Minute All Out

3 Minute To Transition To Floor

Weight Floor Block 2 - 7 Minutes Circuit

10 X TRX Chest Press

10 Total X Alt Lateral Lunge

10 X Clean To Neutral Grip Push Press

Repeat Until Finisher:

1 Minute Of TRX Chest Press Or

1 Minute Of Alt Lateral Lunge Or

1 Minute Of Clean To Neutral Grip Push