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
