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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