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Today's Orange Theory Workout Intel – Monday 2/6/23 2G 500m Benchmark Row

OTFInsider.com Today's Orange Theory Workout Intel – Monday 2/6/23 2G 500m Benchmark Row


Treadmill

Block 1

45 Second Base To Push

30 Second Walking Recovery

45 Second Push

30 Second Walking Recovery

45 Second Push To All Out

30 Second Walking Recovery

45 Second All Out

Transition To Floor



Weight Floor

Block 1 - 4.5 Minutes

Buy-In: 250m Push Row

Circuit:

10 X Bridge

10 X TRX High Row

Transition To Treadmill


Treadmill Block 2 - 4 Minutes

0.1 Mile Run

30 Second Walking Recovery

Repeat Until Time And Then Transition To Rower


Rower - 4 Minutes

500m Benchmark Row

Note Time

Recovery Row Til Time And Then Transition To Treadmill



Treadmill Block 3

1 Min All Out

1 Min Walking Recovery

1 Min All Out

1 Min Walking Recovery

45 Second All Out

1 Min Walking Recovery

45 Second All Out

1 Min Walking Recovery

30 Second All Out

1 Min Walking Recovery

30 Second All Out

Transition To Floor


Weight Floor Block 2 - 9.5 Minutes Work & Rest

6 - 10 Each X Full Step Up, Rest

6 - 10 X Chest Fly, Rest

8 Total X Seated Torso Rotation

8 Each X Low Side Plank Pendulum With Kick Stand

Repeat Until Finisher: 30 Second Bench Hopover


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