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Today's Orange Theory Workout Intel – Saturday 6/4/22 2G 500m Row Benchmark

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


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