Today's Orange Theory Workout Intel – Tuesday 5/13/25 2G 1000m Benchmark Row

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 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

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

75 Second Recovery, Set Up For Benchmark

Block 2 – 6.5 Minutes

Set Up Rower For 1000m Interval

1000m Row

Check Time

Recovery Row Until Time Is Called

Transition To Treadmill

Treadmill - Block 2 - 5 Minutes

5 Minute Tread For Distance

1 Minute Walking Recovery

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

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 Stand

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