Today's Orange Theory Workout Intel – Thursday 11/20/25 2G - 500m Benchmark Row

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 11/20/25 2G 500m Benchmark Row

Repeat of 8/8/25 2G and 5/29/25 2G

Treadmill – Block 1

4 Minute Run For Distance

Rower / Weight Floor

Block 1 - 4 Minute

250m Push Row (Just Once)

10 Bridge On The Bench

10 High Row Trx Repeat Until Time

Treadmill - Block 2

4 Minute Run For Distance

Rower Block 1 - 4 Min

500m Benchmark Row

Recovery Row After

Treadmill Block 3 - 10 Min

1 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

45 Second Push

1 Minute Base

45 Second Push

1 Minute Base

30 Second Push

1 Minute Base

30 Second Push

30 Second All Out

Floor Block 2 - 10 Min

Goblet Alt Step Out Squat 6-10 Reps

Chest Fly 6-10 Reps

Alt Full Step Up With Hammer Curls 6-10 Reps

Low Side Plank Pendulum With Kick Stand 6-10 Reps Each Side

Finisher - Bench Hop Overs For 30 Sec