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Today's Orange Theory Workout Intel – Thursday 1/5/23 2G 200m Row Benchmark

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 1/5/23 2G 200m Row Benchmark


Treadmill - Block 1

4 Minute Run For Distance

Switch To Floor


Weight Floor Block 1 - 4 Minute Circuit

8 X Squat To Toes

8 X TRX High Row To Low Row

8 X Dumbbell Hip Hinge Swing

Switch To Treadmill



Treadmill - Block 2

4 Minute Run For Distance

Switch To Rower


Rower / Weight Floor Block 2 - 4 Minutes

200m All Out Row (Once Only)

Note Time, Transition To Floor

Circuit Until Time Called:

10 X Low Plank To Pike

10 Total X Alt Superhero

Switch To Treadmill


Treadmill - Block 3

3 Minute Push

1 Minute Base

2 Minute Push

1 Minute Base

1 Minute Push

1 Minute Base

1 Minute All Out

Switch To Rower



Rower / Weight Floor - Block 3 - 10 Minutes

200m All Out Row (Once Only)

Check Time, Transition To Floor

Circuit Until Finisher:

6 X TRX Squat Jump

6 Each X TRX Single Leg Deadlift

10 Total X High Plank Dumbbell Pull Through

Finisher: 1 Minute Of Lateral Hop To 4 High Knees


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