Today's Orange Theory Workout Intel – Friday 4/4/25 2G 200m Benchmark Row

OTFInsider.com Today's Orange Theory Workout Intel – Friday 4/4/25 2G 200m Benchmark Row

Repeat of Tuesday 1/7/25 2G 200m Benchmark Row

Treadmill

Block 1 - 4 Minutes

4 Min Run For Distance (Choose Your Own Pace)

2 Min To Transition To Floor

Weight Floor Block 1 - 4 Minute Circuit

8 X Squat To Toes

8 X TRX High Row To Low Row

8 X Dumbbell Hip Hinge Swing

2 Min To Transition To Treadmill

Treadmill Block 2 - 4 Minutes

4 Min Tread For Time (Choose Your Own Pace)

2 Min To Transition To Rower

Rower / Weight Floor Block 2 - 4 Minutes

200m All Out Row (Once Only)

Check Time, Transition To Floor

Circuit Until Time Called:

10 X Low Plank To Pike

10 Total X Alt Superhero

2 Min To Transition To Treadmill

Treadmill Block 3 - 10 Minutes

Goal: Increase Your Push Pace Each Round

3 Min Push

1 Min Base

2 Min Push

1 Min Base

1 Min Push

1 Min Base

1 Min All Out

2 Min To Transition To Rower

Rower / Weight Floor Block 3 - 10 Minutes

200m All Out Row

Check Time, Transition To Floor

Circuit:

6 X Low Row To Neutral Grip Deadlift To Hammer Curl To Neutral Grip Shoulder Press

10 Total X Alt Lateral Lunge To Upright Row

10 Total X High Plank Pull Through

Repeat Until Finisher: 1 Min Of High Plank Pull Through