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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