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Today's Orange Theory Workout Intel – Tuesday 6/4/24 2G 500m Benchmark Row

OTFInsider.com Today's Orange Theory Workout Intel – Tuesday 6/4/24 2G 500m Benchmark Row



Treadmill

Block 1

45 Second Base To Push

30 Second Walking Recovery

45 Second Push

30 Second Walking Recovery

45 Second Push To All Out

30 Second Walking Recovery

45 Second All Out

Transition To Floor



Rower / Weight Floor

Block 1 - 4.5 Minutes

Buy-In: 250m Push Row

Circuit:

10 X Bridge

10 X Trx High Row

Transition To Treadmill


Treadmill - Block 2 - 4 Minutes

0.1 Mile Run

30 Second Walking Recovery

Repeat Until Time And Then Transition To Rower



Rower - 4 Minutes

500m Benchmark Row

Note Time

Recovery Row Til Time And Then Transition To Treadmill


Treadmill - Block 3

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

Transition To Floor



Weight Floor - Block 2 - 9.5 Minutes Work & Rest

6 - 10 Each X Full Step Up, Rest

6 - 10 X Chest Fly, Rest

8 Total X Seated Torso Rotation, Rest

8 Each X Low Side Plank Pendulum With Kick Stand, Rest

Repeat Until Finisher: 30 Second Bench Hopover


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