OTFInsider.com Today's Orange Theory Workout Intel – 9/15/20 3G Power 200m Row Benchmark
Treadmill
Block 1 - 2.5 Minutes
90 Second Push
30 Second Base
30 Second All Out
Block 2
75 Second Push
1 Minute Base
1 Minute All Out
Block 3 - 3 Minutes
1 Minute Push
1 Minute Base
1 Minute All Out
Block 4 -
45 Second Push
1 Minute Base
1 Minute All Out
Rower
Block 1
200m Row Benchmark
Rest
100m Row
10 - Squats
Repeat Until Time
Block 2
150m Row
20 – Squats
150m Row
20 - Squats
150m Row
20 - Squats
Block 3 - 3 Minutes
150m Row
15 - Squats
150m Row
15 - Squats
150m Row
15 - Squats
Block 4 - 3 Minutes
150m Row
10 - Squats
150m Row
10 - Squats
150m Row
10 - Squats
Weight Floor
Block 1 - 2.5 Minutes
10 - Squat Jumps
10 - Plank Punches
Block 2 - 9 Minutes
10/8/6 - TRX - High Row (Tempo)
10 - Alt Shoulder Press With Rotation
10 - Dumbbell - Skier Swings
10 - 4 Point Plank
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