Today's Orange Theory Workout Intel – Wednesday 1/21/26 1000m Benchmark Row

OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 1/21/26 1000m Benchmark Row

Treadmill - Block 1 - 7.5 Minutes

0.15 Mile Run

150m Row

WR Until Ready To Begin Next Round

Repeat Until Time Is Called

90 Seconds To Transition To The Rower

Rower - Block 1 – 6.5 Minutes

Clear Monitor

1000m

Check & Remember Time

Record In Challenge Tracker

Bonus: Tread Or Recovery Row Until Time Is Called

90 Second To Transition To Tread

Treadmill Or Rower – Block 2 – 6.5 Minutes

Member’s Choice – Tread Or Row

Tread:

0.15 Mile Run

WR Until Ready To Repeat Effort

Row:

1000m Row

Check & Remember Time

Bonus: Recovery Row Until Time For Finisher

Finisher: 30 Second All Out (At Current Station)

90 Seconds To Transition To The Floor

Weight Floor

Block 1 - 15.5 Minutes Work & Rest

6 - 10 X Chest Press, Rest

6 - 10 Each X Goblet Transverse Full Step-Up, Rest

6 - 10 Total X Seated Reciprocating Shoulder Press, Rest

6 - 10 X Bridge (Shoulder On Bench), Rest

6 - 10 X Sumo Squat To Upright Row, Rest

Repeat Until Time Is Called

90 Second Recovery

Block 2 - 6.5 Minutes Circuit

10 Total X Seated Torso Rotation

10 X Bench Sit-Up To Stand

5 Each X High Plank Single Arm Reverse Fly

Repeat Until Finisher: 30 Second Of Bench Sit-Up To Squat Jumpbench sit-up to squat jump