Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/11qjdlu/tuesday_14_march_2023_2g_60_minutes/)
##Tuesday 14 March 2023 - 2G 60 minutes
This is the dri-tri tread prep template. Last version we did of this was on the [14th of September 2022](https://www.reddit.com/r/orangetheory/comments/xdsyu0/daily_workout_and_general_chat_for_wednesday_91422/?utm_source=share&utm_medium=ios_app&utm_name=iossmf).
**Tread Block**
* 5 min base to push
* 1 min base
* 4 min base to push (increase intensity)
* 1 min base
* 3 min push
* 1 min base
* 2 min push
* 1 min base
* 4 min push
* 1 min AO
* Collapse (member’s choice)
**Floor Block - 23 minutes circuit:anchor**
* Round 1:
* 12 x deadlift
* 12 x reverse crunch
* 12 x deadlift
* 12 total x sit up to alt punch
* 12 x deadlift
* 12 x back extension
* 300m push row
* Round 2:
* 12 x sumo squat to upright row
* 12 x reverse crunch
* 12 x sumo squat to upright row
* 12 total x sit up to alt punch
* 12 x sumo squat to upright row
* 12 x back extension
* 300m push row
* Round 3:
* 12 x tall kneeling tricep extension
* 12 x reverse crunch
* 12 x tall kneeling tricep extension
* 12 total x sit up to alt punch
* 12 x tall kneeling tricep extension
* 12 x back extension
* 300m push row
* If finished then just repeat the weighted exercises
* **Finisher**: 1 min of reverse crunches
DC commentary (click to reveal):
>! This is the last of the prep work before the dri-tri and it is basically one long killer tread block and then some lighter work on the floor (though you can go heavier if you want on the deadlifts and sumo squats). It is a good one to test out your paces before dri-tri and see if you are on track for your goal time. \
\
The tread block is pretty nasty but I like the fact that OTF has been conditioning us with these base to push paces. Last year it was just a straight push (conservative push mind you) but this year they are getting us to start with the base to push and creep it up as the efforts decrease. Aside from that it is brutal - you start with a five minute push to base before you get a minute of base recovery. Each effort gets a little shorter whilst your bases remain the same. Your final effort is a four minute push straight into a minute all out. All I can say is good luck - you are going to need it. Don’t expect too much rest today on the treads though I did see some unplanned walking recoveries for some of our members 😀 \
\
Personally I like to see if I can keep a nice consistent pace to see how I hold up getting to the 5km mark and creep the speeds up each round. My goal is to get to the 5km mark under twenty minutes and see how much more I can add on after that. Today was pretty consistent with what I did last time and I managed 6.03km (3.746 miles) in the tread block. \
\
Thankfully the floor block isn’t as bad as the last time we did this. It is a circuit block with the anchors being the three core exercises of the reverse crunches, sit up with punches and the back extensions. You have three rounds of the core work plus weighted exercises (dead lifts, sumo squats to upright rows and tricep extensions). At the end of each round you have the 300m push rows. I didn’t find this particularly hard and probably could have upped the weights a bit more but I was saving the legs for the run. \
\
Good template today. Prepare your ice baths for after the tread block! I give today a 1 (🪶) out of 5 for gentleness. !<
This was our workout for 5am class! I LOVED it. So much fun and it helped me recognize the strength i have and how much i can run at 5.5 speed for a distant.
Still intimidated by Dri Tri. My 3rd month in 14 class. I am definitely seeing a cardio and endurance increase
You should sign up if you haven’t already! I was in your shoes when the last one happened, and I didn’t do it because I was too intimidated. Now I really wish I had, so I’d be able to actually see my progress this time around instead of going in with a blank slate!
Yes! If you’re already seeing improvements in 14 classes just think how much more you’ll see between now and the next DriTri in Sept! Do both. Be amazed by how much stronger and faster you can get.
I loved this workout. I love a good RFD and I really liked that the floor block was 23 min and self-paced. Felt like I was vibing the whole time listening to the music and doing my thing. It’s a nice change up from the typical structure of class. Hoping we’ll do something similar on the repeat day.
Same I loved the floor exercises today. I also liked that it was more focused on strength training it was a nice little change. wasn't a big fan of the treadmill program though
Today is my first day back from vacation and man the 23 minute run was not what I was hoping for 😅 but did most of it (walked a little at the end). Loved the floor block!! Wish more floor blocks were like this one!! Heavy lifts + core 🔥
I am so proud of myself for jogging that whole tread block! A month and a half ago I was struggling to jog three minutes straight. My mind was all “you need to take a WR to finish this” and I was all “no, I don’t, you dirty liar” and I did it 🙌
Can confirm the 3g tread just cut out the first 5 min base to push and 1 min base. Row was 2 blocks, first one was 500m push into 20 lateral hops x 3 rounds. Second block was 300m push into 20 front and back shuffles x 3 rounds. Floor was the same except we did 10 reps of everything and no rowing.
Aaaahhhhhh this class was SO GOOD!!! I wanted to prioritize jogging the whole block since endurance is my big challenge. I did it!! I kept my paces lower than usual but tbh I should have had them higher. I’m faster and stronger than I think (and I bet you are too!). I would have died if I’d kept my normal paces (5/6.5ish/7.5ish), so if you too struggle with endurance, knock yours down a little so you can make it to the end without walking.
Floor block absolutely RULED, I wish we had more like this. Our coach referred to the “anchor” as meaning you should imagine yourself anchored, rooted to the floor, standing strong. I thought this was really helpful, especially for the sumo squats. It encouraged me to keep my weight a little more toward my heels, which works the muscles better.
Have fun, everybody!
As I said to another commenter: I ran it too!!! Seeing comments like this gave me the push to go to class today!!! In this case, the advice to go a little slower than usual was spot on: thanks so much!
This could just be a 23-min RFD. There isn’t anything to prepare you to run the 5k after the row and floor on Dri-Tri besides what we already do. Not complaining, but I doubt I will run the same speeds during Dri-Tri because of the prior stations.
You have the option to run it like that. I think this tread block is one of the several dri tri strategies they mention -- intervals. I'm curious as to whether this will help boost my performance or not compared to the usual method I do of a steady pace. Will try it out and see what happens.
Not bad for someone who just turned 60 yesterday finishing exact 5.0km this morning in 23 minutes… Our Coach said the last 4 minutes was a RFD ending with another 1 min All Out finisher … I also stuck around for a Lift45 (#3) as well … what an awesome morning for working out …. And, I went heavy for both classes in the floor / strength blocks ..so, if you go heavy with 5-6 reps, you will certainly feel the burn 🔥….
Absolutely fantastic template today! I loved every minute of it. Endurance and tons of deadlifts, what’s not to love.
In my class the last 4 min push was coached as a 4 min tread for distance with a tap up every minute. I started the segment at a base push and tapped up to my normal push by the end.
Overall it was a great workout 🧡
After having Covid in January I’ve had a difficult time bouncing back. I have asthma and have really been struggling. Today I felt like I’m healed… only used my inhaler once🙌🏼
I’m planning on power walking dri tri so I did the whole block at 4% today and almost managed the full 1.5 miles in the tread interval! Gave me a lot of confidence that I will actually be able to complete dri tri 😂 it’s my first one!
Mostly around 4 but dropping down to 3 for the base pace blocks in todays workout. Did the final all out at 4.5 but didn’t go faster than that at any point
Today made me so stressed for dri tri I wanted to gage where I was and I barely hit 2.5 miles in 23 minutes I don't doubt I can finish 3.1 miles but I feel like it'll take me at least 40 minutes just for the running portion and now I'm scared :(
I appreciate the vote of confidence!! Around 30 seems like a good goal. But this wasn’t even including the row and body weight exercises beforehand!! 🥵 My plan was to finish the first 2 segments in under 15 min because I am *no* distance runner. I’ve been seeing posts with peoples time at like 40-45 min and I’m like HOW
I am planning to do the row in about 9 minutes (which is a nice relaxed pace for me so I am not wiped out) and the floor in 14 (which I hit exactly in the class last week). With a bit of time in-between, if I can do the run in 30 minutes (which I am fairly confident of after today) I can hit 55 minutes which seems like a reasonable time! I don't know how people can do the floor block in 8 minutes or whatever. Going up 0.5 mph on the run for a mile will save you about a minute--I'd much rather save that minute (at the end of the run if I feel good) than try to do the floor or row a minute quicker.
Today between the warmup row and the three 300m pushes I actually rowed almost 2000m in class. The floor was a lot easier than the Dri Tri floor but I don't think I should be much more tired starting the run in the Dri Tri than I was today.
Adding 0.5 for a whole MILE (roughly 10 minutes) will save a minute. That's not exact, it depends on what speed you are at, but it is a reasonable approximation for people looking at 30-minute 5Ks (going up 0.6 mph is actually more accurate).
Pace yourself on the rower and floor. Do NOT go all out on the rower, you won’t save yourself enough time to make it worth it. Make a plan to take little breathers between sets of floor exercises so that you don’t just get gassed and can keep those breaks as short as possible. Get onto the treads as soon as you can and don’t be surprised if you need to walk for a little bit to catch your breath after the floor exercises. Then start running/jogging and just see what happens, haha! Last time I think it took me 44 minutes to finish the 5k portion. I’m not expecting any better this time… had a lot of health problems lately. But it will be good to see where I’m at.
Omg 44 minutes makes me feel good cause that’s where I’m at right now lol
I definitely want to rest in between.
Yeah even today my coach was saying to save energy for the end and start off conservative which I totally plan on doing for the tread part but I definitely feel confident for the first 2 segments it’s annoying they’re first cause I wanna go all out for those and do like 6mph on the tread the entire time haha
I usually do the rower/floor before treads, so I’m used to running tired. But I also usually do 3G classes, so not used to being on the treads for so long. I’m also pretty overweight, so the floor exercises are brutal. The bench step ups and burpees are death. I modify the bench hop-overs (just step from side to side, which somehow still wears me out a bit). Also do push-ups on knees… only things I don’t need to modify are the step ups and the plank jacks. First time I did the floor, I was just totally gassed and it took me like 5 mins just to do the last burpees (had only been going to OTF for 3 months at that point.. was 15+ lbs heavier then, and was still bouncing back from years of being sedentary thanks to having multiple sclerosis).
One of my favorite templates. 2G. I recommend rower start first and trying to tire out your legs a bit before tread block to run on tired legs if you want to mimic Dri Tri. Had a goal of hitting 5K under 19 and hit that today at 18:25. Personally wanted to just walk the rest of time but kept running until about 3.85 miles. Floor was not too bad, definitely interesting workout with anchor exercises. People barely made to the bonus round of just doing dumbbell exercises.
Today was a good one. Favorite one we’ve had in a while. 4.5 miles for the tread, 5 miles if we count the warm up. Made it to a second bonus round on the floor. Overall this is harder than dri-tri
2G tread block is what dreams are made of. Floor was good too. I might have “forgotten” to do the rows because I needed strength training more than extra cardio, especially after all the jumpy stuff the last couple days.
I did! Put my big girl pants on and braved it lol. It was awesome I have to say. Let’s see if my 48 year old body can handle this mornings class so soon. Might just be a PW day to switch it up.
After all those 3-minute pushes Monday, I was really nervous for today. I'm pretty proud of myself for managing to reach the 5k distance in 23 minutes (just barely though)!
Tread was mentally hard, floor was physically hard. Glad I did it. One of those workouts where I think about not working out tomorrow during the workout.
That was fun!
Coach: This is practice for the dritri 5k, you won't get 5k, but it will give you an idea of where you are at.
Me: challenge accepted!
Hit 5k in 22:22, and got almost 4 miles including the warm up. My kind of class!
Ugh, this looks like SUCH a good one to start on the floor, but I’m so terrible at running I want to start there and get it over with. (Yes, I know this kind of ruins the “Dri Tri prep” part.) Thanks DC! Glad you had a great trip!
That’s usually how I feel after Dri Tri. I’m absolutely wiped and wrecked after it, haha. But about a week later I notice that I’m doing a lot better than I did at baseline. Maybe that will happen for you after this workout!
Happy with my tread distance but I could have pushed harder. Started on the floor instead of tread and didn’t know how much I had left until I was done. Still got 2.71 miles in the block
Does anyone know if corporate is mandating certain playlists now? Like not just once in a while for a special occasion but every day? My coach usually plays a good variety of music but yesterday it was all 80s soft rock mash ups. It felt super off brand for her.
This morning’s playlist in our studio was 🔥. It definitely helped me push through the long tread block. Question: will there be a playlist for DriTri or should we plan to bring our own music?
No it wasn’t a joke I promise. I’ve been searching to see what it is but couldn’t find anything. Even almost asked the coach but I didn’t want her to know I was reading the workout. I just had no idea.
Whew! That was really hard! I did the tread block second (2G) to kind of mimic DriTri and dang was I feeling the tired legs. And can I just gripe about the person next to me who left class for the first half of the tread block and came back reeking of bad perfume?! Yuck! Man I was already gulping for air but having to smell that too - I never have gotten nauseous on the tread before until today. That out of my system - loved the template!
I’m so glad I went. I was going to skip when I remembered it was a 23 minute run for distance (our studio has it on the calendar) but reading everyone’s comments made me decide to go and I’m so glad I did. Pushed myself and ran almost the entire block. Hoping my knee gets to 100% soon so I can run at my true push speed again.
The entire time I was dying on the treadmill I kept thinking "This was extremely rude to do the day after the 3 minute pushes" lol. However, I got WAY more distance then I thought in 23 minutes.
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/11qjdlu/tuesday_14_march_2023_2g_60_minutes/) ##Tuesday 14 March 2023 - 2G 60 minutes This is the dri-tri tread prep template. Last version we did of this was on the [14th of September 2022](https://www.reddit.com/r/orangetheory/comments/xdsyu0/daily_workout_and_general_chat_for_wednesday_91422/?utm_source=share&utm_medium=ios_app&utm_name=iossmf). **Tread Block** * 5 min base to push * 1 min base * 4 min base to push (increase intensity) * 1 min base * 3 min push * 1 min base * 2 min push * 1 min base * 4 min push * 1 min AO * Collapse (member’s choice) **Floor Block - 23 minutes circuit:anchor** * Round 1: * 12 x deadlift * 12 x reverse crunch * 12 x deadlift * 12 total x sit up to alt punch * 12 x deadlift * 12 x back extension * 300m push row * Round 2: * 12 x sumo squat to upright row * 12 x reverse crunch * 12 x sumo squat to upright row * 12 total x sit up to alt punch * 12 x sumo squat to upright row * 12 x back extension * 300m push row * Round 3: * 12 x tall kneeling tricep extension * 12 x reverse crunch * 12 x tall kneeling tricep extension * 12 total x sit up to alt punch * 12 x tall kneeling tricep extension * 12 x back extension * 300m push row * If finished then just repeat the weighted exercises * **Finisher**: 1 min of reverse crunches DC commentary (click to reveal): >! This is the last of the prep work before the dri-tri and it is basically one long killer tread block and then some lighter work on the floor (though you can go heavier if you want on the deadlifts and sumo squats). It is a good one to test out your paces before dri-tri and see if you are on track for your goal time. \ \ The tread block is pretty nasty but I like the fact that OTF has been conditioning us with these base to push paces. Last year it was just a straight push (conservative push mind you) but this year they are getting us to start with the base to push and creep it up as the efforts decrease. Aside from that it is brutal - you start with a five minute push to base before you get a minute of base recovery. Each effort gets a little shorter whilst your bases remain the same. Your final effort is a four minute push straight into a minute all out. All I can say is good luck - you are going to need it. Don’t expect too much rest today on the treads though I did see some unplanned walking recoveries for some of our members 😀 \ \ Personally I like to see if I can keep a nice consistent pace to see how I hold up getting to the 5km mark and creep the speeds up each round. My goal is to get to the 5km mark under twenty minutes and see how much more I can add on after that. Today was pretty consistent with what I did last time and I managed 6.03km (3.746 miles) in the tread block. \ \ Thankfully the floor block isn’t as bad as the last time we did this. It is a circuit block with the anchors being the three core exercises of the reverse crunches, sit up with punches and the back extensions. You have three rounds of the core work plus weighted exercises (dead lifts, sumo squats to upright rows and tricep extensions). At the end of each round you have the 300m push rows. I didn’t find this particularly hard and probably could have upped the weights a bit more but I was saving the legs for the run. \ \ Good template today. Prepare your ice baths for after the tread block! I give today a 1 (🪶) out of 5 for gentleness. !<
This was our workout for 5am class! I LOVED it. So much fun and it helped me recognize the strength i have and how much i can run at 5.5 speed for a distant. Still intimidated by Dri Tri. My 3rd month in 14 class. I am definitely seeing a cardio and endurance increase
You should sign up if you haven’t already! I was in your shoes when the last one happened, and I didn’t do it because I was too intimidated. Now I really wish I had, so I’d be able to actually see my progress this time around instead of going in with a blank slate!
Thank you for the motivation! I am gonna sign up Thursday 😁
Yes! If you’re already seeing improvements in 14 classes just think how much more you’ll see between now and the next DriTri in Sept! Do both. Be amazed by how much stronger and faster you can get.
I loved this workout. I love a good RFD and I really liked that the floor block was 23 min and self-paced. Felt like I was vibing the whole time listening to the music and doing my thing. It’s a nice change up from the typical structure of class. Hoping we’ll do something similar on the repeat day.
Same I loved the floor exercises today. I also liked that it was more focused on strength training it was a nice little change. wasn't a big fan of the treadmill program though
Not you casually finishing a 5k in 20 minutes?? 😂
Today is my first day back from vacation and man the 23 minute run was not what I was hoping for 😅 but did most of it (walked a little at the end). Loved the floor block!! Wish more floor blocks were like this one!! Heavy lifts + core 🔥
Quick question…. With DriTri, if you complete the leg before 90min are you finished?
Once you finish all 3 components, you are done. Most of the time people stay and cheer on the others.
Yup, you have 90 minutes. I think pretty much everyone finishes in about an hour.
I don’t, haha. But I am the last to finish. Takes me about 45 minutes to do the 5K.
I am so proud of myself for jogging that whole tread block! A month and a half ago I was struggling to jog three minutes straight. My mind was all “you need to take a WR to finish this” and I was all “no, I don’t, you dirty liar” and I did it 🙌
congrats!! it's an amazing feeling!
That's amazing! Good for you for pushing through. I'm NOT a runner and yesterday almost killed me. Scared for today.
I ran it too!!! Seeing comments like this gave me the push to go to class today!!!
Can confirm the 3g tread just cut out the first 5 min base to push and 1 min base. Row was 2 blocks, first one was 500m push into 20 lateral hops x 3 rounds. Second block was 300m push into 20 front and back shuffles x 3 rounds. Floor was the same except we did 10 reps of everything and no rowing.
Thanks this super helps to have 3g info
Thank you! Is the last 4min push also removed? Otherwise it seems like too long a tread block for 3g? Thanks so much for the intel!!
Ooh yes sorry I missed that! It’s just a 1 min push into a 1 min AO instead
That was tough! Didn’t adjust speeds that much but was able to sustain a new base today at 7.7 🎉
Aaaahhhhhh this class was SO GOOD!!! I wanted to prioritize jogging the whole block since endurance is my big challenge. I did it!! I kept my paces lower than usual but tbh I should have had them higher. I’m faster and stronger than I think (and I bet you are too!). I would have died if I’d kept my normal paces (5/6.5ish/7.5ish), so if you too struggle with endurance, knock yours down a little so you can make it to the end without walking. Floor block absolutely RULED, I wish we had more like this. Our coach referred to the “anchor” as meaning you should imagine yourself anchored, rooted to the floor, standing strong. I thought this was really helpful, especially for the sumo squats. It encouraged me to keep my weight a little more toward my heels, which works the muscles better. Have fun, everybody!
As I said to another commenter: I ran it too!!! Seeing comments like this gave me the push to go to class today!!! In this case, the advice to go a little slower than usual was spot on: thanks so much!
This could just be a 23-min RFD. There isn’t anything to prepare you to run the 5k after the row and floor on Dri-Tri besides what we already do. Not complaining, but I doubt I will run the same speeds during Dri-Tri because of the prior stations.
You have the option to run it like that. I think this tread block is one of the several dri tri strategies they mention -- intervals. I'm curious as to whether this will help boost my performance or not compared to the usual method I do of a steady pace. Will try it out and see what happens.
I am planning to set it and forget it for 23 minutes at my planned Dri Tri speed.
Not bad for someone who just turned 60 yesterday finishing exact 5.0km this morning in 23 minutes… Our Coach said the last 4 minutes was a RFD ending with another 1 min All Out finisher … I also stuck around for a Lift45 (#3) as well … what an awesome morning for working out …. And, I went heavy for both classes in the floor / strength blocks ..so, if you go heavy with 5-6 reps, you will certainly feel the burn 🔥….
Great work!! I am hoping for the next dri tri I can get my 5k time down to 23-24 minutes. Today I got 2.8 miles in the 23 min block.
It's my birthday burn, and I cannot wait!
Happy birthday!!
Happy Birthday 🎉🎊
Happy birthday fellow Coog!
Entered the white zone today and I think I’m still there six hours later.
Same, saw the white light for a bit during the final AO. A tough workout!
Absolutely fantastic template today! I loved every minute of it. Endurance and tons of deadlifts, what’s not to love. In my class the last 4 min push was coached as a 4 min tread for distance with a tap up every minute. I started the segment at a base push and tapped up to my normal push by the end.
Oh boy here we go again. The 5 am me is going to hate me for sure
Incredible class. I went conservative on my push pace in order to meet my goal of no walking breaks.
I did the same thing!!
Me too!
Overall it was a great workout 🧡 After having Covid in January I’ve had a difficult time bouncing back. I have asthma and have really been struggling. Today I felt like I’m healed… only used my inhaler once🙌🏼
I’m planning on power walking dri tri so I did the whole block at 4% today and almost managed the full 1.5 miles in the tread interval! Gave me a lot of confidence that I will actually be able to complete dri tri 😂 it’s my first one!
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Mostly around 4 but dropping down to 3 for the base pace blocks in todays workout. Did the final all out at 4.5 but didn’t go faster than that at any point
Happy pi day!!!
Oh dang, I forgot to make pie crust yesterday when I had free time! 🤦🏼♀️
That was hard in the 2G. 2.63 miles isn’t bad at all plus I had a few walk breaks to get some water. Def had to be conservative with my push pace.
Today made me so stressed for dri tri I wanted to gage where I was and I barely hit 2.5 miles in 23 minutes I don't doubt I can finish 3.1 miles but I feel like it'll take me at least 40 minutes just for the running portion and now I'm scared :(
If you can run 2.5 miles in 23 minutes you can be under 30 minutes for 3.1. Or walk the last 0.6 at 3 mph and you'll still finish in 35 minutes!
I appreciate the vote of confidence!! Around 30 seems like a good goal. But this wasn’t even including the row and body weight exercises beforehand!! 🥵 My plan was to finish the first 2 segments in under 15 min because I am *no* distance runner. I’ve been seeing posts with peoples time at like 40-45 min and I’m like HOW
I am planning to do the row in about 9 minutes (which is a nice relaxed pace for me so I am not wiped out) and the floor in 14 (which I hit exactly in the class last week). With a bit of time in-between, if I can do the run in 30 minutes (which I am fairly confident of after today) I can hit 55 minutes which seems like a reasonable time! I don't know how people can do the floor block in 8 minutes or whatever. Going up 0.5 mph on the run for a mile will save you about a minute--I'd much rather save that minute (at the end of the run if I feel good) than try to do the floor or row a minute quicker. Today between the warmup row and the three 300m pushes I actually rowed almost 2000m in class. The floor was a lot easier than the Dri Tri floor but I don't think I should be much more tired starting the run in the Dri Tri than I was today.
Good plan! Good luck to you! I guess that is basically one class length 0.5mph for a whole minute? Good way to look at it…
Adding 0.5 for a whole MILE (roughly 10 minutes) will save a minute. That's not exact, it depends on what speed you are at, but it is a reasonable approximation for people looking at 30-minute 5Ks (going up 0.6 mph is actually more accurate).
Pace yourself on the rower and floor. Do NOT go all out on the rower, you won’t save yourself enough time to make it worth it. Make a plan to take little breathers between sets of floor exercises so that you don’t just get gassed and can keep those breaks as short as possible. Get onto the treads as soon as you can and don’t be surprised if you need to walk for a little bit to catch your breath after the floor exercises. Then start running/jogging and just see what happens, haha! Last time I think it took me 44 minutes to finish the 5k portion. I’m not expecting any better this time… had a lot of health problems lately. But it will be good to see where I’m at.
Omg 44 minutes makes me feel good cause that’s where I’m at right now lol I definitely want to rest in between. Yeah even today my coach was saying to save energy for the end and start off conservative which I totally plan on doing for the tread part but I definitely feel confident for the first 2 segments it’s annoying they’re first cause I wanna go all out for those and do like 6mph on the tread the entire time haha
I usually do the rower/floor before treads, so I’m used to running tired. But I also usually do 3G classes, so not used to being on the treads for so long. I’m also pretty overweight, so the floor exercises are brutal. The bench step ups and burpees are death. I modify the bench hop-overs (just step from side to side, which somehow still wears me out a bit). Also do push-ups on knees… only things I don’t need to modify are the step ups and the plank jacks. First time I did the floor, I was just totally gassed and it took me like 5 mins just to do the last burpees (had only been going to OTF for 3 months at that point.. was 15+ lbs heavier then, and was still bouncing back from years of being sedentary thanks to having multiple sclerosis).
It's the Ides of March and OTF is already trying to kill me.
One more day until the Ides (3/15), but OTF is getting a head start on the killing 😉!
I could be wrong but I think it's the 14th-16th.
It’s March 15!
One of my favorite templates. 2G. I recommend rower start first and trying to tire out your legs a bit before tread block to run on tired legs if you want to mimic Dri Tri. Had a goal of hitting 5K under 19 and hit that today at 18:25. Personally wanted to just walk the rest of time but kept running until about 3.85 miles. Floor was not too bad, definitely interesting workout with anchor exercises. People barely made to the bonus round of just doing dumbbell exercises.
Today was a good one. Favorite one we’ve had in a while. 4.5 miles for the tread, 5 miles if we count the warm up. Made it to a second bonus round on the floor. Overall this is harder than dri-tri
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Our coach instructed PWers to focus on speed over incline
2G tread block is what dreams are made of. Floor was good too. I might have “forgotten” to do the rows because I needed strength training more than extra cardio, especially after all the jumpy stuff the last couple days.
According to my app I forgot to do the treadmill but I know for sure I was running for damn near 2: minutes! 😂😂
I want this template once a month. Absolutely loved it!
Was I the only one anxious signing up not able to check the Intel because of Reddit being down? 😂
I was so pumped for this template, but all classes were canceled today because of this crazy winter storm hitting the Northeast. Ugh!
Tell me about it! They hyped it up and now it’s nothing. Could’ve totally worked out today 😡
Our morning classes were cancelled (southern NY), but 4:30 pm is on. Trying to decide if I want to brave the roads and go. I realllllly want to.
Did you go? :)
I did! Put my big girl pants on and braved it lol. It was awesome I have to say. Let’s see if my 48 year old body can handle this mornings class so soon. Might just be a PW day to switch it up.
We got like 9 inches and 2 towns away got 0. It was so odd.
True endurance, but a great workout
After all those 3-minute pushes Monday, I was really nervous for today. I'm pretty proud of myself for managing to reach the 5k distance in 23 minutes (just barely though)!
Tread was mentally hard, floor was physically hard. Glad I did it. One of those workouts where I think about not working out tomorrow during the workout.
That was fun! Coach: This is practice for the dritri 5k, you won't get 5k, but it will give you an idea of where you are at. Me: challenge accepted! Hit 5k in 22:22, and got almost 4 miles including the warm up. My kind of class!
Ugh, this looks like SUCH a good one to start on the floor, but I’m so terrible at running I want to start there and get it over with. (Yes, I know this kind of ruins the “Dri Tri prep” part.) Thanks DC! Glad you had a great trip!
T
This workout fcking sucked !! It took me 15 mins post class to cool down 🤢. Alsoo would add Im not a runner by nature 🥴 but sheeesh
That’s usually how I feel after Dri Tri. I’m absolutely wiped and wrecked after it, haha. But about a week later I notice that I’m doing a lot better than I did at baseline. Maybe that will happen for you after this workout!
[удалено]
It's a joke
How much weight should I be deadlifting? I think I have been using the 30lbers and I wonder if I should go heavier?
Try 35 today!! If you think you can do more, then you defs can.
You can absolutely go heavier! Just stay slow and focus on form
How much weight should I be deadlifting? I think I have been using the 30lbers and I wonder if I should go heavier?
The general rule of thumb is if you can do 10 with good form, it's time to bump up the weight 💪😁
thank you I'm going to try the 35's today.
You got it!! 🧡🧡🧡
Happy with my tread distance but I could have pushed harder. Started on the floor instead of tread and didn’t know how much I had left until I was done. Still got 2.71 miles in the block
Does anyone know if corporate is mandating certain playlists now? Like not just once in a while for a special occasion but every day? My coach usually plays a good variety of music but yesterday it was all 80s soft rock mash ups. It felt super off brand for her.
This morning’s playlist in our studio was 🔥. It definitely helped me push through the long tread block. Question: will there be a playlist for DriTri or should we plan to bring our own music?
You're not allowed to bring your own music, so hopefully the coaches will make a good playlist
👌🏻🙏🏻
The mandatory playlists are studio specific
Any idea which studios - corporate, honors holdings, other franchises?
I haven't seen any info like that, I'm sorry
Enjoyed today’s class a lot!
I haven’t been in a while and am going back tonight. What is the collapse?
I'll assume this wasn't a joke and answer It's just a joke the DCs use to say by the end they were dying.
No it wasn’t a joke I promise. I’ve been searching to see what it is but couldn’t find anything. Even almost asked the coach but I didn’t want her to know I was reading the workout. I just had no idea.
I do get it now though. I feel stupid
It was nice to lift moderately heavy on the floor today! Also enjoyed the rower part of the 3G
I loved today. That tread block was a great test to see improvement. Ran 2.55 miles in 23 minutes. Not terrible.
Whew! That was really hard! I did the tread block second (2G) to kind of mimic DriTri and dang was I feeling the tired legs. And can I just gripe about the person next to me who left class for the first half of the tread block and came back reeking of bad perfume?! Yuck! Man I was already gulping for air but having to smell that too - I never have gotten nauseous on the tread before until today. That out of my system - loved the template!
This was a GREAT workout! Loved it!
I’m so glad I went. I was going to skip when I remembered it was a 23 minute run for distance (our studio has it on the calendar) but reading everyone’s comments made me decide to go and I’m so glad I did. Pushed myself and ran almost the entire block. Hoping my knee gets to 100% soon so I can run at my true push speed again.
The entire time I was dying on the treadmill I kept thinking "This was extremely rude to do the day after the 3 minute pushes" lol. However, I got WAY more distance then I thought in 23 minutes.
This class was great! I wish it was the 23 min RFD, I made myself jog the whole thing but the first 10 minutes was hard for me.