OTFInsider.com Today's Orange Theory Workout Intel – Thursday 1/16/25 2G - 2000m Row Benchmark
Treadmill / Weight Floor
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 min
2000m row benchmark
After finishing 0.1 mile on treadmill + 30 sec WR on repeat
Treadmill - 7 min
30 sec push to 90 sec base (x 3 times)
60 sec all out finisher
Weight Floor - 7 min
Chest press TRX - 10 reps
Alt lateral lunge - 10 total
Clean to neutral grip push press - 10 reps
Last 60 sec finisher choose any of the 3 exercises
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