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Today's Orange Theory Workout - Thursday 6/9/20 - 2G – Catch Me If You Can

OTFInsider.com - Today's Orange Theory Workout - Thursday 6/9/20 2G – Catch Me If You Can


Treadmill

Signature Workout - Catch Me If You Can

Catch Me If You Can is a 22 Minute Treadmill Challenge. The Coach will call out a minimum distance at different time intervals. If you are not at that distance you have been “Caught” and will head to the Rowers for the rest of the block. In the previous Catch Me If You Can challenge you had to sustain an 8.4 average treadmill speed to make it to the end.


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, 1.875 miles

Checkpoint 9: 17 min, 2.1 miles

Checkpoint 10: 18 min, 2.31 miles

Checkpoint 11: 19 min, 2.5 miles

Checkpoint 12: 20 min, 2.81 miles

Run for distance til 22 min



Weight Floor - 22 minutes

2 rounds circuit:

8 x sumo dead lift

8 each x TRX single arm bicep curl

8 each x plank to rotation


2 rounds circuit:

8 each x split stance single arm low row

8 each x TRX curtsy lunge

8 total x palm to elbows


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

Finisher: 1 minute of speed skaters to 4 high knees





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