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Today's Orange Theory Workout Intel – Wednesday 5/4/22 2G 200m Row Benchmark

OTFInsider.com Today's Orange Theory Workout Intel – Wednesday 5/4/22 2G 200m Row Benchmark


Treadmill

Block 1

4 Minute Base


Block 2

4 Minute Pace Between Base And Push


Block 3

4 Minute Push


Block 4

4 Minute Pace Above Push

30 Second All Out



Rower / Weight Floor

Block 1 - 4 Minutes

Reset Rower

200m All Out Row (Once Only)

Record Time

Repeat:

10 X Sumo Squat To Upright Row

10 X TRX High Row


Block 2 - 4 Minutes

200m AO Row (Once Only)

Repeat:

10 X Four Point Plank

20 X Swimmers



Block 3 - 4 Minutes

200m All Out Row (Once Only)

Repeat:

10 X TRX Tricep Extension

10 X Plank Punch


Block 4 - 4.5 Minutes

10 Total X Single Arm Alternating Shoulder Press With Rotation

5 Each X Single Arm Low Row

Repeat Until Finisher: 30 Seconds Of Jump Squats


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