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Today's Orange Theory Workout Intel – Thursday 5/4/23 2G Run / Row

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 5/4/23 2G Run / Row


Treadmill / Rower

Block 1 - 4.5 Minutes

Row 300 M

Run For Distance (Remember Distance)


Block 2 - 5 Minutes

Run Distance From Block 1

Row 300 M

Run For Distance



Block 3 - 4.5 Minutes

Run 0.25 Miles

Row For Distance. Remember Distance


Block 4 - 5 Minutes

Row Distance From Block 3

Run 0.25 Miles Last 30 Second All Out


Weight Floor

Block 1 - 10.5 Minutes

4 Rounds

8/6/4/2 Each Lateral Bench Hop

8/6/4/2 Each Lateral Step Up


4 Rounds

8/6/4/2 Each Kneeling On Bench High Row

8/6/4/2 Each Bench Plank Bird (Not Sure About Name)



Block 2 - 10.5 Minutes

4 Rounds

8/6/4/2 Each Lunge Jack

8/6/4/2 Each S/A Lunge With Weight In Shoulder


4 Rounds

8/6/4/2 Each Kneeling Woodchopper

8/6/4/2 Each Low Plank Needle Thread

30 Sec High Plank


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