OTFInsider.com Today's Orange Theory Workout Intel – Thursday 1/5/23 2G 200m Row Benchmark
Treadmill - Block 1
4 Minute Run For Distance
Switch 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
Switch To Treadmill
Treadmill - Block 2
4 Minute Run For Distance
Switch To Rower
Rower / Weight Floor Block 2 - 4 Minutes
200m All Out Row (Once Only)
Note Time, Transition To Floor
Circuit Until Time Called:
10 X Low Plank To Pike
10 Total X Alt Superhero
Switch To Treadmill
Treadmill - Block 3
3 Minute Push
1 Minute Base
2 Minute Push
1 Minute Base
1 Minute Push
1 Minute Base
1 Minute All Out
Switch To Rower
Rower / Weight Floor - Block 3 - 10 Minutes
200m All Out Row (Once Only)
Check Time, Transition To Floor
Circuit Until Finisher:
6 X TRX Squat Jump
6 Each X TRX Single Leg Deadlift
10 Total X High Plank Dumbbell Pull Through
Finisher: 1 Minute Of Lateral Hop To 4 High Knees
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