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Tuesday - 9/15/20 3G Power - 200m Row Benchmark

OTFInsider.com Today's Orange Theory Workout Intel – 9/15/20 3G Power 200m Row Benchmark

Treadmill

Block 1 - 2.5 Minutes

90 Second Push

30 Second Base

30 Second All Out


Block 2

75 Second Push

1 Minute Base

1 Minute All Out


Block 3 - 3 Minutes

1 Minute Push

1 Minute Base

1 Minute All Out

Block 4 -

45 Second Push

1 Minute Base

1 Minute All Out


Rower

Block 1

200m Row Benchmark

Rest

100m Row

10 - Squats

Repeat Until Time


Block 2

150m Row

20 – Squats

150m Row

20 - Squats

150m Row

20 - Squats

Block 3 - 3 Minutes

150m Row

15 - Squats

150m Row

15 - Squats

150m Row

15 - Squats


Block 4 - 3 Minutes

150m Row

10 - Squats

150m Row

10 - Squats

150m Row

10 - Squats


Weight Floor

Block 1 - 2.5 Minutes

10 - Squat Jumps

10 - Plank Punches


Block 2 - 9 Minutes

10/8/6 - TRX - High Row (Tempo)

10 - Alt Shoulder Press With Rotation

10 - Dumbbell - Skier Swings

10 - 4 Point Plank


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