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Today's Orange Theory Workout Intel – Friday 2/24/23 2G Catch Me If You Can

OTFInsider.com Today's Orange Theory Workout Intel – Friday 2/24/23 2G Catch Me If You Can


Treadmill - 22 minutes

Reset your monitor, run for distance, power walkers half distance @ 5%

Checkpoint 1: 2 min, 0.15 miles

Checkpoint 2: 4 min, 0.3 miles

Checkpoint 3: 6 min, 0.5 miles

Checkpoint 4: 8 min, 0.7 miles

Checkpoint 5: 10 min, 1 mile

Checkpoint 6: 12 min, 1.3 miles

Checkpoint 7: 14 min, 1.6 miles

Checkpoint 8: 16 min, 1.9 miles

Checkpoint 9: 17 min, 2.1 miles

Checkpoint 10: 18 min, 2.3 miles

Checkpoint 11: 19 min, 2.5 miles

Checkpoint 12: 20 min, 2.8 miles

Bonus: Run for distance til 22 min


If caught then repeat 200m row, 0.2 mile run until time



Weight Floor - 22 minutes

2 rounds circuit:

16 total x reciprocating chest press

8 each x TRX single arm low row

8 each x high plank to side plank

2 rounds circuit:

8 each x single arm concentration curl

8 each x TRX cross-back lunge

8 total x high plank to low plank

If finished then repeat all exercises as a single block until finisher

Finisher: 1 minute of high plank alt kick through

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