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
