Today's Orange Theory Workout Intel – Monday 7/14/25 2G 1000m Benchmark Row
- OTF Insider
- 22 hours ago
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OTFInsider.com Today's Orange Theory Workout Intel – Monday 7/14/25 2G 1000m Benchmark Row
Repeat of 5/13/25 2G 1000m Benchmark Row
Treadmill
Block 1 - 10 Minutes
0.2 Mile Run
Walking Recovery Until Ready For Next Round
Repeat Until Time Is Called
Transition To Rower
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Rower
Block 1 - 2.25 Minutes
Goal: Decrease Your Split Time Every 45 Seconds
45 Second Row For Distance
45 Second Row For Distance, Decrease Split Times
45 Second Row For Distance, Decrease Split Times
75 Second Recovery, Set Up For Benchmark
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Block 2 – 6.5 Minutes
Set Up Rower For 1000m Interval
1000m Row
Check Time
Recovery Row Until Time Is Called
Transition To Treadmill
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Treadmill - Block 2 - 5 Minutes
5 Minute Tread For Distance
1 Minute Walking Recovery
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Treadmill - Block 3 - 5 Minutes
1 Minute Base
1 Minute Base To Push
1 Minute Push
1 Minute Push To All Out
1 Minute All Out
Transition To Floor
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Weight Floor - 11 Minutes Circuit
6 - 10 Each X Single Arm Chest Press
6 - 10 Total X Alt Lateral Lunge To Bicep Curl
6 - 10 Each X Bird Dog Low Row
6 - 10 X Seated Shoulder Press To Stand
Repeat Until Finisher: 1 Minute Of Seated Shoulder Press To StandÂ