We all remember getting punished when our teacher or leader caught us. In other words, Orangetheory coaches punish the person for rowing if he fails to achieve the milestone of running on a treadmill.
In the Catch Me If You Can Orangetheory signature workout, you have different checkpoints that you need to complete with time. If you fail, you must be punished by rowing on the rower for the remaining time.
Let’s understand in detail. Catch me if you can do the Orange Theory Workout. We know some distance, strategies, and other essential things to help you complete the workout without rowing. Let’s start with two different templates for workout
2G template of Catch Me If You Can
Tread Block: 22 minutes
- Checkpoint 1: 2 minutes, 0.15 miles
- Checkpoint 2: 4 minutes, 0.3 miles
- Checkpoint 3: 6 minutes, 0.5 miles
- Checkpoint 4: 8 minutes, 0.7 miles
- Checkpoint 5: 10 minutes, 1 mile
- Checkpoint 6: 12 minutes, 1.3 miles
- Checkpoint 7: 14 minutes, 1.6 miles
- Checkpoint 8: 16 minutes, 1.875 miles
- Checkpoint 9: 17 minutes, 2.1 miles
- Checkpoint 10: 18 minutes, 2.31 miles
- Checkpoint 11: 19 minutes, 2.5 miles
- Checkpoint 12: 20 minutes, 2.81 miles
Run for a distance of 22 minutes. If you are caught, you have to row 200m and run 0.2 miles till the end of the time.
2 rounds circuit:
- 8 x sumo deadlift
- 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 palms to elbows
Finisher: 1 minute of speed skating to 4 high knees
Catch me if you can. Orangetheory: 2G vs 3GÂ
How do I choose between 2G and 3G? Today, I will share the differences between 2G and 3 G.Â
1. No punishment
In 2G, you are punished to row 200m if you catch you. While in 3G, you have no punishment; you can simply complete your time to move to the next block.
2. Block time
In 2G, you have 22 minutes to run on the tread. In 3G, you have 12 minutes to complete the tread block to achieve the required distance.
3. Pace
In 2G, you have a pace of 8.4mph to complete the target in 22 minutes. In 3G, you have a pace of 7.5mph to complete the target in 12 minutes. 2G is more fast-paced than 3G. Pacing levels are different for both 2G and 3G.
4. Distance Goal
In 2G, you have a distance goal of up to 3 miles. In 3G, you have to cover up to 2 miles in 12 minutes. The distance of 3G looks easier to cover than 2G.
5. Number of Stations
In 2G, the number of stations is two. The time is divided into two halves; you have a tread and floor block.Â
In 3G, the number of stations is three halves. The time is divided into three haves, and you must switch to tread, row, and floor blocks.
What are the distance goals for Catch Me If You Can?
If you can, the distance goal of catching me is different for 2G and 3G. In 2G, we have a distance of 2.8 miles, but in 3G, you have a distance of 1.8 miles.Â
Here we can see, that 2G is more easier than 3G. It is not true! 2G has more challenges when it comes to pacing. The 3G has a slow pace and increases with time.
Whereas, 2G has a high pace, and completing the goal at a high pace becomes a challenge. There is a high chance of being “caught” in the 2G.
What is the strategy for catching me if you can?
Catch me if you can (CMIYC) at Orangetheory Fitness. Fitness is not a hard task. The only thing you need to consider is “pace”. If you have a starting pace of 8mph to 8.6mph, no one can catch you, and you can easily cover the distance.
There are three different strategies. One of them can suit your fitness level to win the challenges. Here are these three strategies:
- Loop strategy: You have to set three to four paces in a loop. For instance, start at 8.5mph, move to 8.7 mph, and end at 9.1mph. In the second minute, you need to go again to 8.5mph. It makes it easy to manage.
- Gradually Increase pace: In this, you have to start with a high pace of 8.5mph and then add 0.1mph to take it to a height at the beginning of the challenge. Take it back to 8.5mph for some rest, then return to where you left off.
- Best pace strategy:Â You must keep the all-out pace in the beginning. After that, you must lower the pace with time (at least 8.5mph). Keep yourself consistent at 8.5mph (a safe pace) to win the challenge.
You don’t need to focus on the heart rate. Switch the tour tablet to the parameter to focus on your distance. It will be maximum 12mph. It motivates you to work out more properly.
Advice for Catch me if you can Orangetheory workout (PW Vs Jog)
The advice I want to give you is not to panic. Power walking can help you take it to the next level, but it depends on your fitness level. You must keep your pace between 8.0 and 8.5 to win the challenge easily.
You don’t need to be worried; try your luck next time with a new strategy. All the strategies should align with the pressure your knee can bear, time, and fitness level. You need to consider these three things to get results.
Can I join CMIYC on Orangetheory Fitness?
Before joining Catch me if you can Orangetheory Fitness, we need to consider your fitness level. You need to consider your fitness level to get started.
It is all about running on tread, you need to check that your knees can bear this pressure or not. It is better to test yourself in the Orangetheory 2G classes. You can increase your ability to run.
The second thing is heart rate. If you think that you can manage your heart rate at a fast pace, you can join. Otherwise, you must increase the heart rate to manage the speed in the given time; otherwise, you will row in the remaining time.
How do I book the Orangetheory Catch Me If You Can?
It is a signature class and will show up in your OTF class schedule, and you can easily book your class to join. It rarely takes place once after 2 to 3 months. You need to check the monthly schedule for the CMYIC class at your studio.
Final Thoughts
Catch me if you can Orangetheory fitness is a signature challenge. If you get caught, you have no second chance to try. You need to be ready for it.
It doesn’t matter that you lose. Most people get caught, and you have to devise your own strategy according to your fitness level or improve your level.
Frequently Asked Question
What is “Catch Me If You Can” in Orangetheory?
Catch Me If You Can” (CMIYC) is a signature Orangetheory workout designed to test endurance and speed. You need to increase after every 2 minutes, and if you can, you get “caught.” You have to spend the remaining time on a rower.
How does the distance increase work?
The distances increase incrementally every two minutes. The goal distances will depend on whether you’re a runner, power walker, or jogger. Your coach will announce the distances before the workout and during each checkpoint.
What are the typical checkpoint goals?
You need to add 0.15 miles and double it every 2 seconds. You need to add an increment of 0.5 to the distance you doubled.
What is the goal of CMIYC?
The primary goal is to last 20 minutes on the treadmill without getting caught. It’s a personal challenge to see how long you can sustain increasing speeds and distances.
How often does Orangetheory offer CMIYC?
CMIYC isn’t on the schedule every day. It’s a specialty workout offered periodically, so check your studio’s calendar to find out when the next one is scheduled.
- Is there anything else I should know?
- CMIYC is tough! It’s designed to push you, so don’t be discouraged if you get “caught.”. Use it as a measure of your progress.
- Modifications are always available. Talk to your coach if you need adjustments.
- It may be tempting to skip this workout, but try it! It’s a great way to challenge yourself physically and mentally.
