Today's Orange Theory Workout Intel – Wednesday 1/21/26 1000m Benchmark Row
Type
Format
3G
Difficulty
Hard●●●●●
Est. Splats
22-32
Benchmark 1000m row with treadmill/rower hybrid blocks and floor strength circuit. Member choice options available.
Here's the full breakdown for today's template, covering 3G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - Block 1 - 7.5 Minutes
0.15 Mile Run
150m Row
Walking Recovery Until Ready To Begin Next Round
Repeat Until Time Is Called
🚣 Rower - Block 1 – 6.5 Minutes
Clear Monitor
1000m
Check & Remember Time
Record In Challenge Tracker
Bonus: Tread Or Recovery Row Until Time Is Called
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🏃🚣 Treadmill Or Rower – Block 2 – 6.5 Minutes
Member's Choice – Tread Or Row
Tread:
0.15 Mile Run
Walking Recovery Until Ready To Repeat Effort
Row:
1000m Row
Check & Remember Time
Bonus: Recovery Row Until Time For Finisher
Finisher: 30 Second All Out (At Current Station)
🏋️ Weight Floor Block 1 - 15.5 Minutes Work & Rest
6 - 10 X Chest Press, Rest
6 - 10 Each X Goblet Transverse Full Step-Up, Rest
6 - 10 Total X Seated Reciprocating Shoulder Press, Rest
6 - 10 X Bridge (Shoulder On Bench), Rest
6 - 10 X Sumo Squat To Upright Row, Rest
Repeat Until Time Is Called
🏋️ Weight Floor Block 2 - 6.5 Minutes Circuit
10 Total X Seated Torso Rotation
10 X Bench Sit-Up To Stand
5 Each X High Plank Single Arm Reverse Fly
Repeat Until Finisher: 30 Second Of Bench Sit-Up To Squat Jump
How Was This Workout?
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Things to Consider
These observations are AI-generated and are not medical or training advice. Always listen to your body and follow your coach's guidance. Consult a physician before starting any exercise program.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - Block 1 - 7.5 Minutes | 7.5 Minute |
| rower | Rower - Block 1 – 6.5 Minutes | 6.5 Minute |
| run/row | Treadmill Or Rower – Block 2 – 6.5 Minutes | 6.5 Minute |
| floor | Weight Floor Block 1 - 15.5 Minutes Work & Rest | 15.5 Minute |
| floor | Weight Floor Block 2 - 6.5 Minutes Circuit | 6.5 Minute |