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Thursday 1/7/21 - 2G 1-mile Benchmark

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 1/7/21 - 2G - 1-mile Benchmark

Treadmill / Rower

Block 1 - 14 minutes

1.0 Mile Benchmark Run - Record Time


150m Row

10 Squats

150m Row

10 Squats

150m Row

10 Squats


Run for Distance until time



Block 2 - 6 minutes

45 Second All Out

1 Minute Walking Recovery

45 Second All Out

1 Minute Walking Recovery

45 Second All Out

1 Minute Walking Recovery

45 Second All Out





Weight Floor

Block 1 - 14 minutes

10 (Each Side) - Step up to knee raise

10 (Each Side) - TRX - single arm low row

10/12/14 - Bench leg raise

10/12/14 - Double crunch


Block 2 - 6 minutes

10 (Each Side) - Lateral step up

20 - Static crunch alternating heel touch

20 - Alternating single-leg V-up

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