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Today's Orange Theory Workout Intel – Tuesday 5/9/23 2G 200m Row Benchmark

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 5/9/23 2G 200m Row Benchmark


Treadmill - Block 1

4 Minute Run @ Pick Your Pace

Weight Floor - Block 1 - 4 Minutes Circuit

8 X Squat To Toes

8 X TRX High Row To Low Row

8 X Hip Hinge Swing



Treadmill - Block 2

4 Minute Run @ Pick Your Pace


Weight Floor - Block 2 - 4 Minutes

200m All Out Row (0:30 - 1:00) - Once Only, Record Time (Benchmark)

Circuit:

10 X Low Plank To Pike

10 Total X Alt Superhero



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


Weight Floor - Block 3 - 10 Minutes

200m All Out Row (0:30 - 1:00) - Once Only

Circuit - Repeat Until Finisher:

6 X TRX Squat Jump

6 Each X TRX Single Leg Deadlift

10 Total X High Plank Pull Through


Finisher: 10 X High Knees To Burpee

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