Today is Orangetheory’s “2000 meter Benchmark” day. The last time I participated in a “2000 meter Benchmark” class, I followed a specific workout template. Here is that template.
Orangetheory 2k row benchmark 2G 60 minutes
Tread / Floor Block 1 – 13 minutes
- Buy-in: 500m / 0.3 mile push (PW 250m / 0.15 mile @ 5%+) (once only)
- Circuit:
- 10 x hip hinge swing
- 5 each x TRX single arm reach with rotation
- 10 total x bent leg raise to toe reach
- 10 total x alt super hero
Row Block – 13 minutes
- Reset rower
- 2000m row for time
- Check time
- Repeat until time called:
- 200m / 0.1 mile tread
- 30 sec WR
Tread Block 2
- Goal: increase push pace each round
- 30 sec push
- 90 sec base
- 30 sec push
- 90 sec base
- 30 sec push
- 90 sec base
- 1 min AO
Floor Block 2 – 7 minutes circuit
- 10 x TRX chest press
- 10 total x alt tall kneeling halo
- 10 each x low side plank pendulum with kick stand
- Repeat until finisher: 1 min high plank OR low plank
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