OTFInsider.com Today's Orange Theory Workout Intel – Friday 5/9/25 2G - Catch Me If You Can
Type
Format
2G
Difficulty
Hard●●●●●
Est. Splats
22-32
A game-based endurance and power workout featuring distance checkpoints on the tread/row block with a strength-focused weight floor circuit.
Here's the full breakdown for today's template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃🚣 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 Minute 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 Minute Of High Plank To Low Plank
Want tomorrow's workout before class?
Get daily OTF workout intel delivered to your inbox every morning. Join 11,600+ members who come prepared.
No spam. One email per day. Unsubscribe anytime.
How Was This Workout?
Rate the difficulty and share your splat points to help the community.
Things to Consider
These observations are AI-generated and are not medical or training advice. Always listen to your body and follow your coach's guidance. Consult a physician before starting any exercise program.
Quick Reference
| Station | Focus | Duration |
|---|---|---|
| run/row | Treadmill / Row Block - 22 Minutes | 22 Minute |
| floor | Weight Floor Block - 22 Minutes | 22 Minute |