OTFInsider.com Today's Orange Theory Workout Intel – Saturday 6/4/22 2G 500m Row Benchmark
Treadmill
Block 1
45 Second @ Pace Between Base And Push
30 Second Walking Recovery
45 Second Push
30 Second Walking Recovery
45 Second @ Pace Between Push And All Out
30 Second Walking Recovery
45 Second All Out
Rower / Weight Floor
Block 1
250m Push Row Buy-In (Once Only)
Circuit:
10 X Hip Bridge (Using Bench)
10 X Trx High Row
Rower Benchmark - 5 Minutes
Reset Monitor
500m Row
Collapse (Member’s Choice)
Row Recovery Until Time
Tread Block 2 - 5 Minutes
160m (0.1 Mile) All Out
Up To 30 Second Walking Recovery
Repeat Until Time
Tread Block 3 - Goal Is To Increase All Out Pace Over Time
1 Minute All Out
1 Minute Walking Recovery
1 Minute All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
45 Second All Out
1 Minute Walking Recovery
30 Second All Out
1 Minute Walking Recovery
30 Second All Out
Floor Block 2 - 9.5 Minutes
8 Each X Step Up, Rest
8 X Chest Fly, Rest
8 Total X Plank Pull Through
8 Each X Side Plank Pendulum With Kick Stand
Repeat Until Finisher
Finisher: 30 Second Of Bench Hopovers
