Today's Orange Theory Workout Intel – Wednesday 2/4/26 500m Benchmark Row

OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 2/4/26 500m Benchmark Row

Treadmill

Block 1 - 4 Minutes

4 Minute Run

1 Minute Walking Recovery, Get To Base When Ready

Block 2 - 18 Minutes

Goal: Maintain Your Base And Maintain Or Increase Your Push Pace

3 Minute Base

2 Minute Push (Pw @ 5%+)

3 Minute Base

2 Minute Push (Pw @ 5%+)

3 Minute Base

2 Minute Push (Pw @ 5%+)

3 Minute Base

90 Second To Transition To The Floor

Rower / Weight Floor

Block 1 - 4 Minutes

Buy-In: 250m Push Row

Circuit:

8 X Bridge (Shoulders On Bench)

8 X TRX High Row

Repeat Until Time Is Called

1 Minute Recovery

Block 2 - 18 Minutes

Option 1 - Member's Choice:

Goal: Complete Distance AQAP

Clear Screen, Select 500m Countdown

500m Row

Check & Record Your Time In The Challenge Tracker

When Done - Work & Rest:

6 - 10 X Chest Fly, Rest

6 - 10 X Seated Hammer Curl, Rest

6 - 10 X Shoulder Press, Rest

6 - 10 X Low Row, Rest

6 - 10 X Bench Sit-Up To Stand (With A Dumbbell), Rest

Option 2 - Member's Choice Buy-Out At The 15 Minute Mark:

Goal: Complete Distance AQAP

Clear Screen, Select 500m Countdown

500m Row

Check & Record Your Time In The Challenge Tracker