OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/9/25 2G - Catch Me If You Can

OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/9/25 2G - Catch Me If You Can

Treadmill / Row Block - 22 Minutes

Goal: Clear As Many Checkpoints As Possible And Accumulate As Much Distance As Possible, Power Walkers Are Half Distance @ 5%+

Clear Screen

Checkpoint 1 - 2 Minutes: 240m / 0.15 Miles (Bike: 0.6km / Strider: 0.5km)

Checkpoint 2 - 4 Minutes: 480m / 0.3 Miles (Bike: 1.2km / Strider: 0.9km)

Checkpoint 3 - 6 Minutes: 800m / 0.5 Miles (Bike: 2km / Strider: 1.5km)

Checkpoint 4 - 8 Minutes: 1.25km / 0.8 Miles (Bike: 2.8km / Strider: 2.1km)

Checkpoint 5 - 10 Minutes: 1.6km / 1 Mile (Bike: 4km / Strider: 3km)

Checkpoint 6 - 12 Minutes: 2.1km / 1.3 Miles (Bike: 5.2km / Strider: 3.9km)

Checkpoint 7 - 14 Minutes: 2.6km / 1.6 Miles (Bike: 6.4km / Strider: 4.8km)

Checkpoint 8 - 16 Minutes: 3km / 1.9 Miles (Bike: 7.6km / Strider: 5.7km)

Checkpoint 9 - 17 Minutes: 3.35km / 2.1 Miles (Bike: 8.4km / Strider: 6.3km)

Checkpoint 10 - 18 Minutes: 3.7km / 2.3 Miles (Bike: 9.2km / Strider: 6.9km)

Checkpoint 11 - 19 Minutes: 4km / 2.5 Miles (Bike: 10km / Strider: 7.5km)

Checkpoint 12 - 20 Minutes: 4.5km / 2.8 Miles (Bike: 11.2km / Strider: 8.4km)

If Caught By The Clock Then Check & Remember Distance Then 200m Row + 300m (0.2 Mile) Tread For Distance Until Time For Finisher

If Not Caught By The Click Then Tread For Distance Until Time For The Finisher

Finisher: 1 Min Ao At Current Station

Record Your Total Checkpoint Distance In The Challenge Tracker

Weight Floor Block - 22 Minutes

Two Rounds - Circuit:

16 Total X Reciprocating Chest Press

8 Each X Trx Single Arm Low Row

8 Each X Low Side Plank Rotation

Two Rounds - Circuit:

8 Each X Concentration Curl

8 Each X Trx Cross Back Lunge

8 Total X High Plank To Low Plank

If Finished Then Complete All Exercises As A Single Block Until Finisher: 1 Min Of High Plank To Low Plank