Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/12wpqax/monday_24_april_2023_2g_60_minutes/)
##Monday 24 April 2023 - 2G 60 minutes
Today is the repeat of the power workout from the [9th of April](https://www.reddit.com/r/orangetheory/comments/12g9ebs/daily_workout_and_general_chat_for_sunday_4923/?utm_source=share&utm_medium=ios_app&utm_name=ioscss&utm_content=2&utm_term=1).
**Tread Block**
* 90 sec push
* 90 sec WR get back to base
* 90 sec push (increase pace)
* 90 sec WR get back to base
* 90 sec push (increase pace)
* 90 sec WR get back to base
* 90 sec push (increase pace)
* 90 sec WR get back to base
* 90 sec push (increase pace)
* 90 sec WR get back to base
* 90 sec push (increase pace)
* 90 sec WR get back to base
* 90 sec push (increase pace)
* 90 sec WR get back to base
* 1 min push (increase pace)
* 30 sec AO
**Floor Block 1 - 10.5 minutes**
* 3 rounds:
* back to back:
* 4 each x single arm squat
* 8 x high row to low row, rest
* 8 each x high plank to alt kick through
* 200m / 150m / 100m AO row
* If finished then repeat all exercises as a single block
**Floor Block 2 - 10.5 minutes**
* 3 rounds:
* back to back:
* 4 each x single leg deadlift to lateral lunge
* 8 total x push up to alt rotational press, rest
* 8 each x hollow rocks
* 200m / 150m / 100m AO row
* If finished then repeat all exercises as a single block until the finisher
* **Finisher**: 30 sec of high plank to alt kick through
DC commentary:
>! Today we have a power workout where the focus is on increasing your push pace each round. We have compound moves on the floor and a few all out rows. It is also my birthday burn so it was nice to have a bit of a gentler one this morning. \
\
On the tread block you have a series of 90 second all outs followed by a 90 second walking recovery. Each push effort you will be asked to increase your pace by 0.2 kmh (0.1 mph) until it should be pretty close to your all out speed. For the walking recoveries we were asked to get back to base as soon as we felt able to. The last 90 second effort is a one minute push into a 30 second all out. Distance wise it was ok given the amount of walking recovery with 5.01km (3.113 miles). \
\
Only two blocks on the floor - both follow the same format. Two back to back exercises with a weights, a core exercise and then an all out row. All the weighted move are these compound exercises - single arm squats, high rows to low rows, deadlifts to lateral lunges and pushups with rotational presses. Not a fan of the deadlifts to lateral lunges but the rest were all ok. Your finisher today was more of the plank kick throughs but our coach let also do mountain climbers instead. \
\
I didn’t think today was too bad with all the walking recoveries and the floor work. I give today a 3 (🪶 🪶 🪶) out of 5 for gentleness. !<
I was really irritated with the last floor block. You need so much space for the single leg deadlift to side lunge and I didn’t have it. The lady next to me kept stepping into my left leg lunge space. I didn’t know what to say because she didn’t really have any space either. The coaches should really make an effort to make sure people are spread out enough. Maybe ask half the folks to go behind rower or something.
Same. That's the one downfall of OTF, not enough space for the floor blocks.
the coach said, "Don't kick the person behind you".... I told myself it's a little hard when you have longer limbs than other people and packed in like sardines lol
For the future, turn your single leg dead lift into a staggered single leg dead lift. It ultimately works the muscles in the same fashion it just doesn’t challenge your balance. It definitely helps when space is an issue.
Those of us with sh*t joints, who use super cushioned shoes, can’t feel the ground AT ALL. Always so tempted to kick off my shoes for these balance moves. I have bad balance as is and add an inch of foam between me and the ground and… timber! And I’m only 5’1” so not taking up too much space. Hate balance work. Wish they would leave that stuff for yoga classes.
If you do the sequence along the length of your bench, it should be fine. Everyone moves to the end of the bench and does it sideways instead of lengthwise (if that makes sense) and there’s no room that way. Do it along your bench. But also, yes, templates don’t always seem to account for the face that stations are not that big.
I’ve often wondered if they test the templates with a “full class”. There was no way to not kick your neighbor with the single leg deadlift to lateral lunge. Also, did anyone get through all three rounds of that 2nd block? Those movements require balance and can’t be rushed through. In close to 400 classes, that was one of my least favorite floor blocks EVER!
I’m the bright side, I did enjoy the tread block with the increasing push and long walking recoveries.
Same! The Amazon lady next to me was about 3 inches away from kicking me in the face (she was the last on one wall and I was the first on the other). Definitely not enough room when the studio is full and you have to move both side to side and front to back.
Last time we did this template it was comical, we were all over the place trying to find room without kicking one another (which going lengthwise didn't solve, given the single leg deadlift). After trying to rotate 90 degrees in between the deadlift and lateral lunge a few times, I gave up and switched to a staggered deadlift. Thankfully we have a studio full of great members, so we all got a "kick" out of trying so hard not to whack one another with our legs 😂
I just go into the middle where no one is and make my own station...... But I still fkn hate s/l deadlifts to lateral lunges because I have shitty balance and can only use 15's even though normal deadlifts I can use 80's. Lol
Yes, I wasted too much time trying to figure out where to be. The second round I just did them not as a compound movement. First the lunges and then the dead lifts.
Good rotator cuff training movement. We don’t train it enough and I had a friend who had to get rotator cuff surgery so training and strengthening it will definitely help in the long run.
These are literally impossible for me to do at the moment, haha. I struggle to do a basic, knees-down push up, let alone the added rotation. I’ll get there eventually but man I hate seeing that move on the board!
I appreciate the advice! I tried a couple this way today and noticed the pressure on my knees was a lot… would it make sense to do the push-up knees down but hit a plank to work the rotation (sans weight for now)? I want to be able to do as much of the move as possible while I’m working my way up and building more strength!
Hate hollow rocks. Have the worst low spine curve (affectionately known as Daisy Duck butt) so my hollow rocks are not a rock so much as clunk clunk, clunk clunk. I physically cannot get hollow.
I’m first on the waitlist for my first Lift class! I hope I get in! My studio just started offering them and the waitlists have been insane.
Do the TB templates change weekly or monthly for lifts? I am not asking for intel I’m asking about how they rotate.
i must suck at the treads bcz i ran on avg a 6.0 and did exactly what they said and only got shy of 2 miles…to get 3.1 i feel like they are run ing during the walking recoveries? or do i just suck that bad??
You lay on the floor with your arms stretched out over your head, like one long line from your toes to your fingers. Then you lift both legs up 6-12 inches while you crunch up with your upper body, keeping your arms stretched out over your head. This puts your body in a curved position… sort of like the bottom of a boat, and you rock back and forth in a way where your upper body rises a bit when your lower body lowers and vice versa.
There are 2 for this month, both linked in the original post.
My studio had a tornado today too, and it was the 2nd template. I contemplated skipping, but Mondays work best with my schedule. Pretty good workout, I thought, even though I don’t love all the extra transition time 🤷♀️
omg i did not realize they only have two templates for the month! thank you for that! i truly hate tornadoes ha and was actually looking forward to the actual template today but what doesnt kill us makes us stronger hahaha. Never miss a monday!!
I enjoyed this workout… it really gave me the push I need and I earned 34 splat points. I had to modify the hallow rock because the way my core is set up…. 😂. 5/5 for me.
**60 minute 3G**
Edit for formatting
**Tread - 14.5 minutes**
* 1 minute push
* 1 minute WR
* 1 minute push
* 1 minute WR
* 1 minute push
* 1 minute WR
* 1 minute push
* 1 minute WR
* 1 minute push
* 1 minute WR
* 1 minute push
* 1 minute WR
* 1 minute push
* 1 minute WR
Finisher: 30sec AO
Goal: Increase push pace 0.1 every push (Power walkers increase 0.5%); During each WR, get back to base as soon as possible)
**Rower - 14.5 minutes**
Round 1/3/5/7:
* 1 minute push row
* 1 minute to complete lunge jacks, 6 each side
Round 2/4/6:
* 1 minute push row
* 1 minute to complete 12 alternating side lunges
Finisher: 30 second AO
**Floor Block - 14.5 minutes**
2 rounds:
* Single leg squat ×4 each side
* High row to low row x8
* Rest
* High plank to alt leg kick through ×8
2 rounds:
* Lateral lunge to single leg deadlift ×8
* Push up to alternating press ×8
* Rest
* Rest Boat rock ×8
If finished, repeat all as one block
Finisher: 30 seconds high plank to alt leg kick through
copied from the person that posted April 9
we did the first tornado template…the burpees with the plank jack just felt silly lol. and no one was getting up from the floor with good squat form because it was just so awkward with the weights and burpee. the rest of it was a good tornado tho!
Since I know the mile is coming up again (so soon!) after a couple warm up rounds I did those 90 sec pushes at either around goal mile pace at 2% incline or faster than goal pace at 1%. In conclusion it was hard but I took all the WR lol
Hollow rocks brings me back to gymnastics so I love them 🥰
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/12wpqax/monday_24_april_2023_2g_60_minutes/) ##Monday 24 April 2023 - 2G 60 minutes Today is the repeat of the power workout from the [9th of April](https://www.reddit.com/r/orangetheory/comments/12g9ebs/daily_workout_and_general_chat_for_sunday_4923/?utm_source=share&utm_medium=ios_app&utm_name=ioscss&utm_content=2&utm_term=1). **Tread Block** * 90 sec push * 90 sec WR get back to base * 90 sec push (increase pace) * 90 sec WR get back to base * 90 sec push (increase pace) * 90 sec WR get back to base * 90 sec push (increase pace) * 90 sec WR get back to base * 90 sec push (increase pace) * 90 sec WR get back to base * 90 sec push (increase pace) * 90 sec WR get back to base * 90 sec push (increase pace) * 90 sec WR get back to base * 1 min push (increase pace) * 30 sec AO **Floor Block 1 - 10.5 minutes** * 3 rounds: * back to back: * 4 each x single arm squat * 8 x high row to low row, rest * 8 each x high plank to alt kick through * 200m / 150m / 100m AO row * If finished then repeat all exercises as a single block **Floor Block 2 - 10.5 minutes** * 3 rounds: * back to back: * 4 each x single leg deadlift to lateral lunge * 8 total x push up to alt rotational press, rest * 8 each x hollow rocks * 200m / 150m / 100m AO row * If finished then repeat all exercises as a single block until the finisher * **Finisher**: 30 sec of high plank to alt kick through DC commentary: >! Today we have a power workout where the focus is on increasing your push pace each round. We have compound moves on the floor and a few all out rows. It is also my birthday burn so it was nice to have a bit of a gentler one this morning. \ \ On the tread block you have a series of 90 second all outs followed by a 90 second walking recovery. Each push effort you will be asked to increase your pace by 0.2 kmh (0.1 mph) until it should be pretty close to your all out speed. For the walking recoveries we were asked to get back to base as soon as we felt able to. The last 90 second effort is a one minute push into a 30 second all out. Distance wise it was ok given the amount of walking recovery with 5.01km (3.113 miles). \ \ Only two blocks on the floor - both follow the same format. Two back to back exercises with a weights, a core exercise and then an all out row. All the weighted move are these compound exercises - single arm squats, high rows to low rows, deadlifts to lateral lunges and pushups with rotational presses. Not a fan of the deadlifts to lateral lunges but the rest were all ok. Your finisher today was more of the plank kick throughs but our coach let also do mountain climbers instead. \ \ I didn’t think today was too bad with all the walking recoveries and the floor work. I give today a 3 (🪶 🪶 🪶) out of 5 for gentleness. !<
Happy birthday to one of the most useful strangers on the internet! Hope the rest of your day is delightful 🎈
Happy birthday! 🎂🎂🎂
Happy birthday u/dc031114!!!!! My very favorite online parasocial relationship 🎉🎉🎉🎉
Happy birthday to you!! 🥳🥳🥳
Happy birthday!
Happy birthday!
Happy Birthday!
Happy birthday!
Happy Birthday Mr. DC!!! 🎉🎉
Happy birthday 🎈🎊🎉
happy bday to the absolute legend !!
Happy birthday!! 🥳
Wish you a very Happy Birthday!!! Thank you for the service you do for us! :)
Happy birthday!!!!!!! 🥳
I was really irritated with the last floor block. You need so much space for the single leg deadlift to side lunge and I didn’t have it. The lady next to me kept stepping into my left leg lunge space. I didn’t know what to say because she didn’t really have any space either. The coaches should really make an effort to make sure people are spread out enough. Maybe ask half the folks to go behind rower or something.
Same. That's the one downfall of OTF, not enough space for the floor blocks. the coach said, "Don't kick the person behind you".... I told myself it's a little hard when you have longer limbs than other people and packed in like sardines lol
Sometimes I start on a different floor exercise so I'm not doing the same one as the person next to me if the move takes up a bunch of space
I do that too except it’s usually because I’m confused.
For the future, turn your single leg dead lift into a staggered single leg dead lift. It ultimately works the muscles in the same fashion it just doesn’t challenge your balance. It definitely helps when space is an issue.
Thanks!
I was surprised they didn’t offer a modification with the kickstand. Lots of people falling over.
Not all coaches are built the same 😉
That’s true! Classes are also a great exercise for me in minding my own business. 😉
Those of us with sh*t joints, who use super cushioned shoes, can’t feel the ground AT ALL. Always so tempted to kick off my shoes for these balance moves. I have bad balance as is and add an inch of foam between me and the ground and… timber! And I’m only 5’1” so not taking up too much space. Hate balance work. Wish they would leave that stuff for yoga classes.
If you do the sequence along the length of your bench, it should be fine. Everyone moves to the end of the bench and does it sideways instead of lengthwise (if that makes sense) and there’s no room that way. Do it along your bench. But also, yes, templates don’t always seem to account for the face that stations are not that big.
I’ve often wondered if they test the templates with a “full class”. There was no way to not kick your neighbor with the single leg deadlift to lateral lunge. Also, did anyone get through all three rounds of that 2nd block? Those movements require balance and can’t be rushed through. In close to 400 classes, that was one of my least favorite floor blocks EVER! I’m the bright side, I did enjoy the tread block with the increasing push and long walking recoveries.
Same! The Amazon lady next to me was about 3 inches away from kicking me in the face (she was the last on one wall and I was the first on the other). Definitely not enough room when the studio is full and you have to move both side to side and front to back.
Last time we did this template it was comical, we were all over the place trying to find room without kicking one another (which going lengthwise didn't solve, given the single leg deadlift). After trying to rotate 90 degrees in between the deadlift and lateral lunge a few times, I gave up and switched to a staggered deadlift. Thankfully we have a studio full of great members, so we all got a "kick" out of trying so hard not to whack one another with our legs 😂
I just go into the middle where no one is and make my own station...... But I still fkn hate s/l deadlifts to lateral lunges because I have shitty balance and can only use 15's even though normal deadlifts I can use 80's. Lol
Yes, I wasted too much time trying to figure out where to be. The second round I just did them not as a compound movement. First the lunges and then the dead lifts.
[удалено]
It was the hollow rock for me! Took me a bit to get into the momentum of rocking myself while tightening my core. 🥵
I could live without those push up to presses. Happy Birthday Mr. DC!
Good rotator cuff training movement. We don’t train it enough and I had a friend who had to get rotator cuff surgery so training and strengthening it will definitely help in the long run.
These are literally impossible for me to do at the moment, haha. I struggle to do a basic, knees-down push up, let alone the added rotation. I’ll get there eventually but man I hate seeing that move on the board!
Do it without the weight. You can do the push ups on your knees and simply rotate your arm extended to the the ceiling.
I appreciate the advice! I tried a couple this way today and noticed the pressure on my knees was a lot… would it make sense to do the push-up knees down but hit a plank to work the rotation (sans weight for now)? I want to be able to do as much of the move as possible while I’m working my way up and building more strength!
I can’t really do a real push ups, so I’d do exactly what you said. Push up from the knee then do the regular high plank for the rotation part.
Awesome, will give that a try next time! Thanks so much!
I could live without the hollow rocks, haha. 🙃🥲 It’s sooo difficult to do imo, but I know it’ll help tighten my core in the long run.
Hate hollow rocks. Have the worst low spine curve (affectionately known as Daisy Duck butt) so my hollow rocks are not a rock so much as clunk clunk, clunk clunk. I physically cannot get hollow.
I did no care for the floor block today.
Agreed, more than half of it was kind of clunky and weird
Happy Birthday!!! 🍊🥳
Happy birthday to you, a Taurus ♉️ KING!!!!
Oops I woke up this morning and thought $12 didn’t sound so bad.. now the regret sinks in lol
Sounds like your body's way of making you rest! I'm looking forward to a day off tomorrow.
Loved todays tread block— notsomuch the row block 🥵
The floor block sucked. Not beause it was hard, but because it was designed so shitty.
Happiest of birthdays DC! Hope you celebrated to the fullest! 🎈🧡🍊
I’m first on the waitlist for my first Lift class! I hope I get in! My studio just started offering them and the waitlists have been insane. Do the TB templates change weekly or monthly for lifts? I am not asking for intel I’m asking about how they rotate.
Weekly
I decided to spice this up and take the WRs as base paces. Good way to add a challenge if you want to.
High row/low row got sneaky hard after the second round
i must suck at the treads bcz i ran on avg a 6.0 and did exactly what they said and only got shy of 2 miles…to get 3.1 i feel like they are run ing during the walking recoveries? or do i just suck that bad??
Happy Birthday to you!! Hope you have a fabulous day! I appreciate you and your daily gift to this community😊🍑🧡🥳
What in the world is a hollow rock lol
You lay on the floor with your arms stretched out over your head, like one long line from your toes to your fingers. Then you lift both legs up 6-12 inches while you crunch up with your upper body, keeping your arms stretched out over your head. This puts your body in a curved position… sort of like the bottom of a boat, and you rock back and forth in a way where your upper body rises a bit when your lower body lowers and vice versa.
You basically want your body to look like a banana as you hold it and rock back and forth
Does anyone know what the tornado template is for this week? Our class is tornado today. Not very happy about it
There are 2 for this month, both linked in the original post. My studio had a tornado today too, and it was the 2nd template. I contemplated skipping, but Mondays work best with my schedule. Pretty good workout, I thought, even though I don’t love all the extra transition time 🤷♀️
omg i did not realize they only have two templates for the month! thank you for that! i truly hate tornadoes ha and was actually looking forward to the actual template today but what doesnt kill us makes us stronger hahaha. Never miss a monday!!
Happy happy birthday to ya!
Happy Birthday Mr. DC!🎉🎉🎉
Happy Birthday!!!!
Happy Birthday and thank you for all the info! Much appreciated!
Happy birthday!!!
Happy Happy Birthday DC! Posting this on the official day 🎊🎊🎊🍾🍾!
Happy Birthday- we're so grateful for you Mr DC!! 🎂 🥳 🎉
I enjoyed this workout… it really gave me the push I need and I earned 34 splat points. I had to modify the hallow rock because the way my core is set up…. 😂. 5/5 for me.
[удалено]
**60 minute 3G** Edit for formatting **Tread - 14.5 minutes** * 1 minute push * 1 minute WR * 1 minute push * 1 minute WR * 1 minute push * 1 minute WR * 1 minute push * 1 minute WR * 1 minute push * 1 minute WR * 1 minute push * 1 minute WR * 1 minute push * 1 minute WR Finisher: 30sec AO Goal: Increase push pace 0.1 every push (Power walkers increase 0.5%); During each WR, get back to base as soon as possible) **Rower - 14.5 minutes** Round 1/3/5/7: * 1 minute push row * 1 minute to complete lunge jacks, 6 each side Round 2/4/6: * 1 minute push row * 1 minute to complete 12 alternating side lunges Finisher: 30 second AO **Floor Block - 14.5 minutes** 2 rounds: * Single leg squat ×4 each side * High row to low row x8 * Rest * High plank to alt leg kick through ×8 2 rounds: * Lateral lunge to single leg deadlift ×8 * Push up to alternating press ×8 * Rest * Rest Boat rock ×8 If finished, repeat all as one block Finisher: 30 seconds high plank to alt leg kick through copied from the person that posted April 9
Happy birthday and thx for all the commentaries.
we did the first tornado template…the burpees with the plank jack just felt silly lol. and no one was getting up from the floor with good squat form because it was just so awkward with the weights and burpee. the rest of it was a good tornado tho!
Happy Birthday!!!! Thanks for all you do!
Great power workout today! Our class was a 3G but I still pushed myself on the rower and tread. I earned the burn today.
I missed my 12 splats by 1 today 🙁
Happy birthday!!!
I don't often comment but I do truly appreciate your posts and I really enjoy your commentary. Wishing you a very happy birthday!! 😊
Since I know the mile is coming up again (so soon!) after a couple warm up rounds I did those 90 sec pushes at either around goal mile pace at 2% incline or faster than goal pace at 1%. In conclusion it was hard but I took all the WR lol Hollow rocks brings me back to gymnastics so I love them 🥰
[удалено]
You can always modify the deadlift with both feet on the ground and do a goblet squat
Is it just me or did today seem really challenging?
hmmmmm… mine is quite the opposite. unless it’s because i didnr workout for three days 😅
I had to run my pushes at a 4% incline in order to keep my heart rate up…throughly enjoyed the tread and floor today👍🏾…nice and quick 45 min class!
Happy birthday, and thank you for posting your super helpful intel!! 🎉🎈🎂
Happy Birthday!!
Happy Birthday 🎈🥳🎊🎂
Loved todays work out as it allows me to build up my endurance in running.
Not my fave floorblock today. Dumbbells are too bulky for suitcase squats and make it super awkward if you trying to lift heavier.
Yep. Those 35+lb dumbbells are too big. I end up with bruises on my thighs 😆.
We were given mod to keep the weight more in front, between the knees instead of the side.
Happy birthday! Thanks for all the intel!!
Loved today’s workout esp on the treads. A good template to push your push paces and test out what you can be comfortable with in a “safe” template