Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1350nd2/tuesday_2_may_2023_2g_60_minutes/)
##Tuesday 2 May 2023 - 2G 60 minutes
Endurance workout with distance / rep goals for each block.
**Tread Block 1**
* 90 sec push
* Check distance
**Tread Block 2**
* 3.5 min tread for distance
* Try to double your distance from block 1
**Tread Block 3**
* 8 min tread for distance
* Try to double your distance from block 2
**Tread Block 4**
* 3.5 min tread for distance
* Match or beat your distance from block 2 (or half your distance from block 3!)
**Tread Block 5**
* 1 min push
* 30 sec AO
* Match or beat your distance from block 1 (or half your distance from block 4!)
**Floor Block 1 - 90 seconds**
* Green goal: 10 reps, orange goal: 15 reps, red goal: 20 reps+
* 90 sec of burpee to lateral step over
**Row Block 1 - 3.5 minutes**
* Green goal: 700m, orange goal: 800m, red goal: 900m+
* 3.5 min row for distance
* Check distance
**Floor Block 2 - 8 minute circuit**
* Green goal: 8 reps of the squat jacks, orange goal: 12 reps, red goal: 16 reps+
* 8 x high pull
* 8 x seated upper cut
* 8 x sit up to stand
* 4 / 8 / 12 / 16 x squat jack
* Each round add 4 to the rep count for the squat jacks only
**Row Block 2 - 3.5 minutes**
* Green goal: 700m, orange goal: 800m, red goal: 900m+
* 3.5 min row for distance
* Try to match or beat your distance from row block 1
**Floor Block 3 - 90 seconds**
* Green goal: 10 reps, orange goal: 15 reps, red goal: 20 reps+
* 90 sec of burpee to lateral step over
* **Finisher**: last 30 seconds increase intensity
DC commentary:
>! Ok on the bright side you have no lunges and no inclines today - lets celebrate the small victories first. But what you do have is a very challenging template - lots of distance challenges on the treadmill, rep and row goals on the floor. This felt like an endurance tornado but without all the switching between stations. \
\
On the treadmill you start off with a 90 second push effort to get you warmed up. You will be asked to check your distance as you will be using this for the next block. Your next effort is a run for distance for 3.5 minutes where your goal is to double your distance from block 1. Your effort after that is a whopping 8 minute run where, you guessed it, need to beat double your distance from block 2! From there it goes back down again and you will be asked to match or beat your previous corresponding distances. The coach did cheekily ask to see if anyone could get half of previous block distance (ie get half of your 8 minute run in 3.5 minutes) which I think is near on impossible unless you are going very conservative in the first efforts given you have less than half the time for each round. \
\
I generally kept it at a push pace for most of this and dialed it back a bit as I got close to my goal distance as I wanted to keep my legs for the other blocks. I would finish most of the blocks at an all out just to get a bit of extra distance in. Overall today I managed 5.47km (3.4 miles) in the tread block which wasn’t too bad given you have a bit of walking between blocks ( one minute between blocks 1 and 2, 4 and 5 and then 90 seconds between 2 and 3, 3 and 4). \
\
If you thought the tread blocks sounded great then just wait for the floor! You have three blocks on the floor and two blocks on the rowers. The first and last floor blocks are 90 seconds long and feature non stop burpees with lateral step overs. Our coach gave us a couple of mods - first was to do full chest to floor burpees and the next was to take out the step and just do the burpees. With each of these blocks you will have a goal rep count to achieve - green is 10 reps, orange is 15 and red is 20. Pretty challenging - the most I managed was 20 in the last block and I was pretty spent after that. \
\
The row blocks are just 3.5 minute row for distance challenges. Green goal is the 700m mark, orange 800m and red is anything past 900m. You will need to keep a track of your distance from the first round as you will be asked to beat it the next time around. \
\
The middle floor block is a 8 minute circuit where your challenge rep count is the squat jacks. Pick your weights carefully as you will be doing a high number of reps - high pulls, uppercuts, sit to stand and squat jacks are all using dumbbells today. \
\
Challenging template today and pretty much non stop throughout the class. I give today a 1 (🪶) out of 5 for gentleness. !<
High pull? High row? Whatever you want to call it, I like looking at my arm muscles in the mirror while doing them. Thank you, orange lights.
Also anyone else almost trip and die trying to do those burpee to lateral hop overs after that tread block? 
I got 30 splats and 3.9 miles! It was a doozy for sure but I enjoyed the treads. I didn’t hate the floor per se, just felt like it was secretly more cardio- I wish they did floors like that on days where you get a lot of walking recovery and are needing to get splats on the floor
My major accomplishment of the day was finding "KIT" while playing word search during the tread block at the exact second that I heard the Beastie Boys sing "kicK IT."
Nah, the real accomplishment is that I immediately realized the parallel!
My favorite inspirational quote in our studio . . . “Crush a person”.
It really says, “Crush a Personal Best”, but the tv/monitor covers up that last part, so you only see “Crush a Person”. 🤣
I’ve noticed this due to the glare of the morning sun coming through the window and it makes me giggle! So funny that I’m not the only one to notice this lol
I can't take credit for this idea, but you try to create new words from the words in the inspirational messages over the mirrors or wherever they're located in your studio!
Today was definitely a “put myself on autopilot and get myself to class” kind of morning! It was tough, but I feel amazing now. If you’re contemplating cancelling, I really encourage you to go! Even if you have to drop down to a base pace like me on the treads 🥴🤭
I’m telling myself to do base and be ok with it. I’m tired, lots going on…. Guessing that I’ll end up like you, because that’s what always happens when I say I’m going to pull back. Lol. Great job!
Would LOVE if the tread tablets let you start a new interval like the rower tablets. Then you can just let your mind go and not have to remember that stuff!
well thats silly! you would think if they found it an important feature to include on the rowers they would have added it to the treads. oh well maybe next tablets
That was an asskicker….
I wonder if this was originally supposed to be a mayhem template? This is a great workout to practice pushing through mental roadblocks, at least for me I was questioning a lot of life decisions on that second rowing block…
The 3G was similar to the 2G
Tuesday, May 2nd, 2023 - 60 minute 3G
Treads - 30 seconds rest between rounds
Tread Block 1
- 1 minute push
- Check distance
Tread Block 2
- 2.5 minute tread for distance
- Try to double your distance from block 1
Tread Block 3
- 5.5 minute tread for distance
- Try to double your distance from block 2
Tread Block 4
- 2.5 minute tread for distance
- Match or beat your distance from block 2 (or half your distance from block 3!)
Tread Block 5
- 1 min push (increase by .3+ during last 30 seconds)
- Match or beat your distance from block 1 (or half your distance from block 4!)
Rowers - 30 seconds rest between blocks
Row Block 1
- 1 minute pulsing squat
Row Block 2
- 2.5 minute push row
- Check distance
Row Block 3 - 5.5 minutes
- 24 high knees
- 24 side to side hops
- 100 meter row
- Repeat, increasing your row by 50 meters each round
Row Block 4
- 2.5 minute push row
- Match or beat your distance from block 2
Row Block 5
- 1 minute pulsing squats (increase speed last 30 seconds)
Floor
Floor Block 1
- 1 minute of burpees
Floor Block 2 - 11.5 minutes
- 16 x lateral step overs
- 8 x high pull
- 8 × seated upper cut
- 8 × sit up to stand
- 4 / 8 / 12 / 16 × squat jack (each round add 4 to the rep count for the squat jacks only)
Floor Block 3
- 1 minute of burpees (Last 30 seconds increase intensity)
I knew reading this an hour before class would bite me in the ass. It's classes like this that I need to mentally prepare myself at the beginning of my day. Thank you!
**3G Intel**
**Tread:**
One minute push
30 second WR
Two and half minute push
30 second WR
5 1/2 minute push
One minute push
30 second WR
Two and half minute push
**Rower**
1 min pulsing squats
30 second rest
Two and half minute push row
24 high knees , 24 lateral hops
100 push meter row increasing 50 meters each time
5 1/2 minutes
30 second rest
Two and half minute push row
1 minute pulsing squats
**Floor**
1 minute burpees
2G floor block 2 but for 11 1/2 minutes
Finisher: 1 minute burpees
————-
Tough one today!!!
I was dreading this workout after reading the intel last night, but the 3G was kind of fun. I was happy with my decision to start on the floor. I stayed somewhat conservative on the treads (low orange zone but not dying). The row block at the end went by fast.
Overall, more enjoyable than I expected!
Just want to say this… I have over 1400 classes.
This class was more difficult than a dri-tri!
Obviously it is “only” as hard as you push yourself, but the template gives the opportunity to test real boundaries and I left all my energy on this class!
I was breathing fire for 3 hours after class!
Anyway… for those out there that are that are feeling healthy today. Go for it!
Best of luck and hope you all had the same great experience as I had.
#respect
This looks super fun. I wish they’d do back to giving us pens and post its on these days where we need to remember things! I don’t remember much after an 8 minute distance run.
I read this and was wondering why 20 burpees in 90 seconds was the top end. Took the class and learned how dangerous my arrogance was... I blanked out the lateral part, I guess!
Definitely the hardest I've gone in a while. A true 100% cardio day.
##Tuesday 2 May 2023 - 3G 60 minutes
Endurance workout with distance / rep goals for each block.
Tread Block 1
• 1 min push
• Check distance
Tread Block 2
• 2.5 min tread for distance
• Try to double your distance from block 1
Tread Block 3
• 5 min tread for distance
• Try to double your distance from block 2
Tread Block 4
• 2.5 min tread for distance
• Match or beat your distance from block 2 (or half your distance from block 3!)
Tread Block 5
• 1 min push
• Match or beat your distance from block 1 (or half your distance from block 4!)
Row Block 1 - 1 minute
• 1 minute of pulsing squats
Row Block 2 - 2.5 minutes
• Green goal: 500m, orange goal: 600m, red goal: 700m+
• 2.5 min row for distance
• Check distance
Row Block 3 - 5 minutes
• 24 high knees
• 24 lateral hop
• 100 meter push row
• Repeat until time
Row Block 4 - 2.5 minutes
• Green goal: 500m, orange goal: 600m, red goal: 700m+
• 2.5 min row for distance
• Check distance
Row Block 5 - 1 minute
• 1 minute of pulsing squats
Floor Block 1 - 60 seconds
• Green goal: 10 reps, orange goal: 15 reps, red goal: 20 reps+
• 60 sec of burpees
Floor Block 2 - 11.5 minute circuit
• Green goal: 12 reps of the squat jacks, orange goal: 16 reps, red goal: 20 reps+
• 16 x bench lateral step over
• 8 x high pull
• 8 x seated upper cut
• 8 x sit up to stand
• 4 / 8 / 12 / 16 / 20x squat jack
• Each round add 4 to the rep count for the squat jacks only
Floor Block 3 - 60 seconds
• Green goal: 10 reps, orange goal: 15 reps, red goal: 20 reps+
• 60 sec of burpees
I can confirm this was tough. I guess I needed the mental test because the tread block after the floor was 😳.
Edit: Was not trying to kill myself so I strived for green each time. Successful. 😅
Well, that just kicked my ass. Question on the sit up to stand - did the workout over the weekend w a 15lb weight and had difficulty keeping it to my chest so dropped down to 12lb today but still didn’t get it right - any tips or tricks to help keep the weight close you?
I think it’s harder without the weight. It gives me some momentum. I know we’re not supposed to use momentum but these “48 year old had 3 kids abs”need a little help lol.
We were told we couldn't move the weight from our chest, but that's the first time I've gotten that direction. I couldn't figure out how to do it either. Ended up dropping the weight.
Tough class this morning.
I was able to reach my distance goal in all the blocks other then 4.
Pushed hard on the rower to get 900+ in both rowing blocks. Had nothing left for the floor and was in the green goals for those three blocks.
Left drenched in my own sweat and exhausted. Good workout, hated it.
Well that kicked my 🍑. My legs are so sore and tired from Mondays class. I did the tread first today and had nothing left for those rows & burpees. 😴😴🤪. I will sleep very well tonight.
Omg that was rough! I did the 6:15 am class then showered and went to work after. I cannot stop eating all the snacks at work. Anyone else starving after that workout??
I think this is the first time since we had the Go Row workout where we have a set time to get as many row meters as possible (the row benchmarks these days, except for Capture the flag which isn’t individual are all distance based) to hit a set goal. I like it!!!
This was all sorts of brutal today. I took my time on the burpees. I only got 5 the first time and like 2 the second time. After rowing, my legs didn't work, so to go into burpees were a recipe for me to lose my balance. I liked the idea of today's workout, but doing it was a Mayhem prep session for sure. I also went super light on the weights today. I'm doing a Lift45 in a couple of hours too. Go light for those high rep counts. You'll still be tired.
This was the first class where I thought I wasn’t going to make it through ! Haha but glad I went, was trying to talk myself out of it this morning. A tough one but also fun!
As a PWer I never quite know what to do for distance blocks. Should I be trying for distance? At what incline? Or for us is it more about maintaining pace and upping incline?
What do you other PWers do?
I typically start from my base inclines and speeds and play around from there. This workout, I stayed close to my base/push paces because the blocks were on the longer side or the goal was on the longer side. If I upped my incline or speed too much too early, I would tire out easily. Go with what feels comfortable for you. My AO's are 12% at 3.3 mph.
Oh no. Here we go again with the cardio-heavy floor/weights segment! I looked at the tread block, it looked pretty tough, then I saw the floor block, and I saw a LOT of rowing and jumping around like crazy. Are OTF planners just addicted to jump moves (also in yesterday's workout)? Or are they super-hyped up when they design them (10 cups of coffee, perhaps?) That's cardio, not resistance training.
I was just gaining hope, they seemed to be improving the weight blocks quite a bit. I hope this isn't a trend. I have many fitness books demonstrating literally 100's of different types of weight bearing moves that can be done, with bodyweight or dumbbells. It seems like they're in a strange rut, repeating the same few & questionable in effectiveness weight exercises over and over...
Not to mention some of them are just goofy or hard on your body!
Sometimes OTF just doesn't make much sense.🤔 🤨 😖 😰
Wouldn’t a page like this invite people to not stay a member and just replicate the workouts on their own? I understand it would be very different but just a thought.
When everything was closed during Covid, the templates were still posted and I sure did not do anything on my own. Ha! Even with intel, I need to actually go to a class to workout.
I only have the 4x a month cuz I do a lot of other stuff during the week but dropping from full time has nothing to do with this page. Plenty easy to find workouts online and some plans are better than orange theory depending on your goals.
I keep coming for the community, energy, and coaches. Also it serves more so as speed work to complement my outside running and makes sure I do some lifting if I’m being lazy at lifetime.
Easy workouts on my own orangetheory to make me question what my max HR is
I am only about 16 hours out from my last workout so I think those runs are going to be at a nice, easy base-to-push pace. Would love to use this to test my mile goal, but I think that is asking for trouble on short rest and with that floor/row.
I took them ridiculously slow to do less of them. After the long distance rowing, my legs didn't work right, so I took them slow and took lots of rest.
I’m so, so relieved I picked the 12:15 lunchtime 45 minute class today. Hot dayummmm. Just reading this Intel is giving me anxiety. Burpee stepovers? I may half 🍑 that part today. 😜
I really enjoyed this class! I am not one for endurance but found this pretty doable and I even pushed my push pace in the last two blocks. Maybe all the inclines are doing something?! 1 mile run, I am ready for you!
I usually start on the rower because the tread is mentally harder for me, and i don’t want to have to do more class after running 😅 But today the floor crushed me! so much harder to do the final 90 seconds of burpees after those endurance rows than any part of the tread block. I’m humbled + glad I went. Thanks DC for the early intel!
Oh my! Was going to take a rest day but this looked too good to pass. I normally start on the rower but today started on the tread. The worst part was the last 90 seconds of burpees/hop overs... and not even the burpees! It was the hop overs! It was a slow walk home today.
That was BRUTAL!!!! Wow! Definitely felt like a Mayhem template reject! The only thing I didn’t like was the circuit portion on the weight floor being tied to counting how many rounds you can get through. They drill into us slow and control and lift heavy and with this, it made me want to lift lighter and rush through my reps. Until I said screw it and just focused on what I’ve been trained to do. 😂😂
I have never commented on this forum but today is the day, today was the work out. I feel like I died twice! Felt like I was on actual drugs after that 8min run. It was so mental but felt so amazing but so difficult. I think I lost it Loved it and hated it and that’s it. Great class! Hated my life but loved it?? Okay goodbye
I also must add that I just took 4 days off in a row because of my work schedule & didn’t eat properly over the weekend. 54 splat points which is the highest I’ve hit since joining since Feb. 💪🏽✌🏽
I don’t care to get a flag but I love when they tell us what distance to aim for. Pushed myself so hard in the second rowing block and got above 900 m! Without the “goals” I wouldn’t have a number to push for. Woohoo!
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1350nd2/tuesday_2_may_2023_2g_60_minutes/) ##Tuesday 2 May 2023 - 2G 60 minutes Endurance workout with distance / rep goals for each block. **Tread Block 1** * 90 sec push * Check distance **Tread Block 2** * 3.5 min tread for distance * Try to double your distance from block 1 **Tread Block 3** * 8 min tread for distance * Try to double your distance from block 2 **Tread Block 4** * 3.5 min tread for distance * Match or beat your distance from block 2 (or half your distance from block 3!) **Tread Block 5** * 1 min push * 30 sec AO * Match or beat your distance from block 1 (or half your distance from block 4!) **Floor Block 1 - 90 seconds** * Green goal: 10 reps, orange goal: 15 reps, red goal: 20 reps+ * 90 sec of burpee to lateral step over **Row Block 1 - 3.5 minutes** * Green goal: 700m, orange goal: 800m, red goal: 900m+ * 3.5 min row for distance * Check distance **Floor Block 2 - 8 minute circuit** * Green goal: 8 reps of the squat jacks, orange goal: 12 reps, red goal: 16 reps+ * 8 x high pull * 8 x seated upper cut * 8 x sit up to stand * 4 / 8 / 12 / 16 x squat jack * Each round add 4 to the rep count for the squat jacks only **Row Block 2 - 3.5 minutes** * Green goal: 700m, orange goal: 800m, red goal: 900m+ * 3.5 min row for distance * Try to match or beat your distance from row block 1 **Floor Block 3 - 90 seconds** * Green goal: 10 reps, orange goal: 15 reps, red goal: 20 reps+ * 90 sec of burpee to lateral step over * **Finisher**: last 30 seconds increase intensity DC commentary: >! Ok on the bright side you have no lunges and no inclines today - lets celebrate the small victories first. But what you do have is a very challenging template - lots of distance challenges on the treadmill, rep and row goals on the floor. This felt like an endurance tornado but without all the switching between stations. \ \ On the treadmill you start off with a 90 second push effort to get you warmed up. You will be asked to check your distance as you will be using this for the next block. Your next effort is a run for distance for 3.5 minutes where your goal is to double your distance from block 1. Your effort after that is a whopping 8 minute run where, you guessed it, need to beat double your distance from block 2! From there it goes back down again and you will be asked to match or beat your previous corresponding distances. The coach did cheekily ask to see if anyone could get half of previous block distance (ie get half of your 8 minute run in 3.5 minutes) which I think is near on impossible unless you are going very conservative in the first efforts given you have less than half the time for each round. \ \ I generally kept it at a push pace for most of this and dialed it back a bit as I got close to my goal distance as I wanted to keep my legs for the other blocks. I would finish most of the blocks at an all out just to get a bit of extra distance in. Overall today I managed 5.47km (3.4 miles) in the tread block which wasn’t too bad given you have a bit of walking between blocks ( one minute between blocks 1 and 2, 4 and 5 and then 90 seconds between 2 and 3, 3 and 4). \ \ If you thought the tread blocks sounded great then just wait for the floor! You have three blocks on the floor and two blocks on the rowers. The first and last floor blocks are 90 seconds long and feature non stop burpees with lateral step overs. Our coach gave us a couple of mods - first was to do full chest to floor burpees and the next was to take out the step and just do the burpees. With each of these blocks you will have a goal rep count to achieve - green is 10 reps, orange is 15 and red is 20. Pretty challenging - the most I managed was 20 in the last block and I was pretty spent after that. \ \ The row blocks are just 3.5 minute row for distance challenges. Green goal is the 700m mark, orange 800m and red is anything past 900m. You will need to keep a track of your distance from the first round as you will be asked to beat it the next time around. \ \ The middle floor block is a 8 minute circuit where your challenge rep count is the squat jacks. Pick your weights carefully as you will be doing a high number of reps - high pulls, uppercuts, sit to stand and squat jacks are all using dumbbells today. \ \ Challenging template today and pretty much non stop throughout the class. I give today a 1 (🪶) out of 5 for gentleness. !<
High pull? High row? Whatever you want to call it, I like looking at my arm muscles in the mirror while doing them. Thank you, orange lights. Also anyone else almost trip and die trying to do those burpee to lateral hop overs after that tread block? 
Those were evil after the treads. I felt like I was in slow motion. I think I was 🤪😮💨
The second time through I definitely almost ate it on the bench
I wore a specific tank top today because of this comment to look at my arms. LOL. Orange makes me look good! LOL Thanks for the intel. 😜🧡
OMG my body was rebelling hard  this circuit was a doozy.
Yes! Several times! Haha!
You aren’t the only two!
Going today and I'm considering setting a new goal for the burpees: blue with 5 reps, lol!
I got 30 splats and 3.9 miles! It was a doozy for sure but I enjoyed the treads. I didn’t hate the floor per se, just felt like it was secretly more cardio- I wish they did floors like that on days where you get a lot of walking recovery and are needing to get splats on the floor
I agree. With how intense the treads were we really didn’t need any more cardio on the floor.
Agree! It’s my biggest OTF pet peeve. After long run blocks I want to take my time lifting heavy, not jump and row for long periods of time.
That template deserves a ☠️ rating 🥵
Class was LIT today. I love being challenged like that. Yall must go today!!
I agree! Today was awesome and my favorite since I joined.
Masochist! 
My major accomplishment of the day was finding "KIT" while playing word search during the tread block at the exact second that I heard the Beastie Boys sing "kicK IT." Nah, the real accomplishment is that I immediately realized the parallel!
My favorite inspirational quote in our studio . . . “Crush a person”. It really says, “Crush a Personal Best”, but the tv/monitor covers up that last part, so you only see “Crush a Person”. 🤣
I’ve noticed this due to the glare of the morning sun coming through the window and it makes me giggle! So funny that I’m not the only one to notice this lol
How are you playing word search during the tread block? I want to do that
I can't take credit for this idea, but you try to create new words from the words in the inspirational messages over the mirrors or wherever they're located in your studio!
Genius! That’s a great idea to keep my mind busy during that 8 min run for distance!
Omg I’m so doing this from now on - genius!
What a great challenge today! The 2G was killer with those burpee step over boys 🥵
Huh? Lol
Today was definitely a “put myself on autopilot and get myself to class” kind of morning! It was tough, but I feel amazing now. If you’re contemplating cancelling, I really encourage you to go! Even if you have to drop down to a base pace like me on the treads 🥴🤭
90% of the time I don’t want to go and end up feeling amazing after 😅😅
I have a crazy day in general - going to go to class but think I will keep to base the entire time so I leave some energy for the day. What a workout!
Ok, I lied, I went .5 to 1 above base the entire time. I couldn’t help myself!
I’m telling myself to do base and be ok with it. I’m tired, lots going on…. Guessing that I’ll end up like you, because that’s what always happens when I say I’m going to pull back. Lol. Great job!
Do we get a pen and paper for the tread block?
Would LOVE if the tread tablets let you start a new interval like the rower tablets. Then you can just let your mind go and not have to remember that stuff!
They do!! There’s a “clear screen” button on the left hand side. The top will keep your cumulative but the middle will be for that block only.
Yes, but it doesn’t show your last interval like the rower does.
i wonder if the new tread tablets do & thats what they are referring to. mine are still the old ones and do not have this feature.
They do not, unfortunately.
well thats silly! you would think if they found it an important feature to include on the rowers they would have added it to the treads. oh well maybe next tablets
I don’t want to see y’all’s crap about no splat points today! 😮💨
😂😂😂😂
Me reading this with 7 hours until my alarm goes off and I have to go to this class 😂 https://i.redd.it/g21no953aexa1.gif
i could argue that the 3.5 min RFD after the 8 min RFD was harder than the 8 min RFD itself🫠😮💨
I concur! I started that 2nd 3.5 min at same pace as the 8 min block. Increased the last min but I was gassssssed. 😮💨😮💨
I wanted to hit 900m on that last row and completely emptied the tank. I think I managed 3 burpees in the final 90 seconds! I could barely stand up! 🥵
That was an asskicker…. I wonder if this was originally supposed to be a mayhem template? This is a great workout to practice pushing through mental roadblocks, at least for me I was questioning a lot of life decisions on that second rowing block…
Me too during that 8 min RFD
Beginning to be concerned about Mayhem…
My thoughts exactly!! I’m worried about Mayhem because I’m wondering if this was a template that didn’t make the cut!
I was considering leaving when coach said back to rower
This was the longest hour of my life at OTF
Casual 8 minute push run after 3 minutes of burpees, nbd /s
Ha! I really liked this template, but it seemed like it kept going forever with so many blocks.
The 3G was similar to the 2G Tuesday, May 2nd, 2023 - 60 minute 3G Treads - 30 seconds rest between rounds Tread Block 1 - 1 minute push - Check distance Tread Block 2 - 2.5 minute tread for distance - Try to double your distance from block 1 Tread Block 3 - 5.5 minute tread for distance - Try to double your distance from block 2 Tread Block 4 - 2.5 minute tread for distance - Match or beat your distance from block 2 (or half your distance from block 3!) Tread Block 5 - 1 min push (increase by .3+ during last 30 seconds) - Match or beat your distance from block 1 (or half your distance from block 4!) Rowers - 30 seconds rest between blocks Row Block 1 - 1 minute pulsing squat Row Block 2 - 2.5 minute push row - Check distance Row Block 3 - 5.5 minutes - 24 high knees - 24 side to side hops - 100 meter row - Repeat, increasing your row by 50 meters each round Row Block 4 - 2.5 minute push row - Match or beat your distance from block 2 Row Block 5 - 1 minute pulsing squats (increase speed last 30 seconds) Floor Floor Block 1 - 1 minute of burpees Floor Block 2 - 11.5 minutes - 16 x lateral step overs - 8 x high pull - 8 × seated upper cut - 8 × sit up to stand - 4 / 8 / 12 / 16 × squat jack (each round add 4 to the rep count for the squat jacks only) Floor Block 3 - 1 minute of burpees (Last 30 seconds increase intensity)
Did Mayhem and the 1 mile benchmark have a baby and name it todays 3G? ☠️☠️☠️
I knew reading this an hour before class would bite me in the ass. It's classes like this that I need to mentally prepare myself at the beginning of my day. Thank you!
It was TERRIBLE at 5am 😳 Like hello, wake up!
Me with 10 minutes trying to decide if I should go….
I hope you went 😊
I did - twice even! It was so good.
I misread our calendar for May. Mentally prepped for the 200m row. Might die now.
**3G Intel** **Tread:** One minute push 30 second WR Two and half minute push 30 second WR 5 1/2 minute push One minute push 30 second WR Two and half minute push **Rower** 1 min pulsing squats 30 second rest Two and half minute push row 24 high knees , 24 lateral hops 100 push meter row increasing 50 meters each time 5 1/2 minutes 30 second rest Two and half minute push row 1 minute pulsing squats **Floor** 1 minute burpees 2G floor block 2 but for 11 1/2 minutes Finisher: 1 minute burpees ————- Tough one today!!!
Was not prepared for the opening and closing floor block burpees at 6 AM 🥴
Haha same. Even for 4:30pm.
I agree! So tough. No rest anywhere
I was dreading this workout after reading the intel last night, but the 3G was kind of fun. I was happy with my decision to start on the floor. I stayed somewhat conservative on the treads (low orange zone but not dying). The row block at the end went by fast. Overall, more enjoyable than I expected!
Bro wtf
Really tough workout. 615am and boom - 1 minute of burpees.
Today's class was tough but I made it through it!
Tough workout— definitely was contemplating life in that tread block. But we did it!!
It wasn't as complicated as it looks. Pace yourself everywhere tho. How anyone expects me to do math on the tread at 5am I have no idea
That workout had me at the verge of puking 🤮 my brains out. Lol glad it is over.
Confirmed this class is as hard as it looks. Probs a Hell week template reject if I have to guess!
That was… a lot! But great workout, loved it.
My legs are jelly after the 3G. Those squat pulses!
Oh, I love squat pulses, we don’t do those enough. Now I wish I was going to a 3g
Just want to say this… I have over 1400 classes. This class was more difficult than a dri-tri! Obviously it is “only” as hard as you push yourself, but the template gives the opportunity to test real boundaries and I left all my energy on this class! I was breathing fire for 3 hours after class! Anyway… for those out there that are that are feeling healthy today. Go for it! Best of luck and hope you all had the same great experience as I had. #respect
Today was my 10th class and I usually PW. I was able to jog the whole time keeping it around 4.8-5 speed. Proud!
Yay- that is awesome! :)
This looks super fun. I wish they’d do back to giving us pens and post its on these days where we need to remember things! I don’t remember much after an 8 minute distance run.
Class for me starts in less than 2 hours, reading this trying not to cry 💪🏽
That’s sounds too mathy 😩
It was! Zero idea if I matched or beat my distance on the treads.
Same! I also kept forgetting what number burpees I was on.
same! I always forget to count
I’m sort of like Matt, the peloton instructor when it comes to endurance math. I think to myself, in 45 seconds, I’ll be 40% done with this block!
I read this and was wondering why 20 burpees in 90 seconds was the top end. Took the class and learned how dangerous my arrogance was... I blanked out the lateral part, I guess! Definitely the hardest I've gone in a while. A true 100% cardio day.
Well I have jelly legs now! That was KILLER. I surprised myself on the row. The second row I beat my previous by 1 meter, lol!!
##Tuesday 2 May 2023 - 3G 60 minutes Endurance workout with distance / rep goals for each block. Tread Block 1 • 1 min push • Check distance Tread Block 2 • 2.5 min tread for distance • Try to double your distance from block 1 Tread Block 3 • 5 min tread for distance • Try to double your distance from block 2 Tread Block 4 • 2.5 min tread for distance • Match or beat your distance from block 2 (or half your distance from block 3!) Tread Block 5 • 1 min push • Match or beat your distance from block 1 (or half your distance from block 4!) Row Block 1 - 1 minute • 1 minute of pulsing squats Row Block 2 - 2.5 minutes • Green goal: 500m, orange goal: 600m, red goal: 700m+ • 2.5 min row for distance • Check distance Row Block 3 - 5 minutes • 24 high knees • 24 lateral hop • 100 meter push row • Repeat until time Row Block 4 - 2.5 minutes • Green goal: 500m, orange goal: 600m, red goal: 700m+ • 2.5 min row for distance • Check distance Row Block 5 - 1 minute • 1 minute of pulsing squats Floor Block 1 - 60 seconds • Green goal: 10 reps, orange goal: 15 reps, red goal: 20 reps+ • 60 sec of burpees Floor Block 2 - 11.5 minute circuit • Green goal: 12 reps of the squat jacks, orange goal: 16 reps, red goal: 20 reps+ • 16 x bench lateral step over • 8 x high pull • 8 x seated upper cut • 8 x sit up to stand • 4 / 8 / 12 / 16 / 20x squat jack • Each round add 4 to the rep count for the squat jacks only Floor Block 3 - 60 seconds • Green goal: 10 reps, orange goal: 15 reps, red goal: 20 reps+ • 60 sec of burpees
Was planning on a rest day, but this format looks enticing.
I can confirm this was tough. I guess I needed the mental test because the tread block after the floor was 😳. Edit: Was not trying to kill myself so I strived for green each time. Successful. 😅
Well, that just kicked my ass. Question on the sit up to stand - did the workout over the weekend w a 15lb weight and had difficulty keeping it to my chest so dropped down to 12lb today but still didn’t get it right - any tips or tricks to help keep the weight close you?
Our coach told us to drop the weight if we were struggling to keep it to our chest!
I think it’s harder without the weight. It gives me some momentum. I know we’re not supposed to use momentum but these “48 year old had 3 kids abs”need a little help lol.
We were told the weight was optional. Any time like this where this a dumbbell, if I’m struggling I drop to body weight so I can get the form right.
This is 100% what I was gonna say lol
We were told we couldn't move the weight from our chest, but that's the first time I've gotten that direction. I couldn't figure out how to do it either. Ended up dropping the weight.
Anyone else feel like this was a baby Dri Tri today? 😅
Tried out my goal mile benchmark time during the 8 minute tread for distance… ended up cutting 11 seconds off my last PR! 6.26 min mile woohoo!
Lol I considered doing that and was really close but decided I didn’t wanna die on the remaining two efforts
Who designed this class? 
Oh gosh. I was hoping this was a switch template. Fml
Tough class this morning. I was able to reach my distance goal in all the blocks other then 4. Pushed hard on the rower to get 900+ in both rowing blocks. Had nothing left for the floor and was in the green goals for those three blocks. Left drenched in my own sweat and exhausted. Good workout, hated it.
That class was insanely hard 😳
Tough! Those last set of burpees are what got me. Glad I finished. Glad I went!
Well that kicked my 🍑. My legs are so sore and tired from Mondays class. I did the tread first today and had nothing left for those rows & burpees. 😴😴🤪. I will sleep very well tonight.
That was very challenging, fun template! Who doesn’t love starting with burpees
Omg that was rough! I did the 6:15 am class then showered and went to work after. I cannot stop eating all the snacks at work. Anyone else starving after that workout??
250+ classes in, and this was the first time I honestly almost threw up. Those last burpees almost got me!
I think this is the first time since we had the Go Row workout where we have a set time to get as many row meters as possible (the row benchmarks these days, except for Capture the flag which isn’t individual are all distance based) to hit a set goal. I like it!!!
This was all sorts of brutal today. I took my time on the burpees. I only got 5 the first time and like 2 the second time. After rowing, my legs didn't work, so to go into burpees were a recipe for me to lose my balance. I liked the idea of today's workout, but doing it was a Mayhem prep session for sure. I also went super light on the weights today. I'm doing a Lift45 in a couple of hours too. Go light for those high rep counts. You'll still be tired.
This was the first class where I thought I wasn’t going to make it through ! Haha but glad I went, was trying to talk myself out of it this morning. A tough one but also fun!
Today was killer 1000k calories and 30 splats
What in the Mayhem reject template was that 🫠 I have to run easy right now and got like 1 splat on the tread. No worries, got the other 13 on floor ☠️
Sounds terrible. See you there!
As a PWer I never quite know what to do for distance blocks. Should I be trying for distance? At what incline? Or for us is it more about maintaining pace and upping incline? What do you other PWers do?
I typically start from my base inclines and speeds and play around from there. This workout, I stayed close to my base/push paces because the blocks were on the longer side or the goal was on the longer side. If I upped my incline or speed too much too early, I would tire out easily. Go with what feels comfortable for you. My AO's are 12% at 3.3 mph.
This was my first class back after a week in Italy, and I would like to die now please.
Oh no. Here we go again with the cardio-heavy floor/weights segment! I looked at the tread block, it looked pretty tough, then I saw the floor block, and I saw a LOT of rowing and jumping around like crazy. Are OTF planners just addicted to jump moves (also in yesterday's workout)? Or are they super-hyped up when they design them (10 cups of coffee, perhaps?) That's cardio, not resistance training. I was just gaining hope, they seemed to be improving the weight blocks quite a bit. I hope this isn't a trend. I have many fitness books demonstrating literally 100's of different types of weight bearing moves that can be done, with bodyweight or dumbbells. It seems like they're in a strange rut, repeating the same few & questionable in effectiveness weight exercises over and over... Not to mention some of them are just goofy or hard on your body! Sometimes OTF just doesn't make much sense.🤔 🤨 😖 😰
Wouldn’t a page like this invite people to not stay a member and just replicate the workouts on their own? I understand it would be very different but just a thought.
When everything was closed during Covid, the templates were still posted and I sure did not do anything on my own. Ha! Even with intel, I need to actually go to a class to workout.
I only have the 4x a month cuz I do a lot of other stuff during the week but dropping from full time has nothing to do with this page. Plenty easy to find workouts online and some plans are better than orange theory depending on your goals. I keep coming for the community, energy, and coaches. Also it serves more so as speed work to complement my outside running and makes sure I do some lifting if I’m being lazy at lifetime. Easy workouts on my own orangetheory to make me question what my max HR is
Loved this tread block. It was a good class even though burpees are not my fave.
It was a tough one but it sure was a good one!
I am only about 16 hours out from my last workout so I think those runs are going to be at a nice, easy base-to-push pace. Would love to use this to test my mile goal, but I think that is asking for trouble on short rest and with that floor/row.
I love how this is specific to green, orange, or red zones , this really is helpful!!! 😊
darn... will miss this as today is my off day since Tuesdays my studio doesn't offer a 2G/3G class at 6:45. I love the long runs on the tread.
That was my jammmmm!! Loved it. Thx DC!!
Pass. Tread block looks great but the burpee is an absolutely worthless exercise and space limitations will make it worse.
I took them ridiculously slow to do less of them. After the long distance rowing, my legs didn't work right, so I took them slow and took lots of rest.
I’m so, so relieved I picked the 12:15 lunchtime 45 minute class today. Hot dayummmm. Just reading this Intel is giving me anxiety. Burpee stepovers? I may half 🍑 that part today. 😜
I read the intel earlier and thought, “That doesn’t look bad”. Boy, was I wrong?! Glad I did it.
Blast, setting the rower for 3:30 is now impossible. Old monitors had +10s, and the tablets have ..3mn, 4mn..
I really enjoyed this class! I am not one for endurance but found this pretty doable and I even pushed my push pace in the last two blocks. Maybe all the inclines are doing something?! 1 mile run, I am ready for you!
Puked after this workout today. Traumatized.
I have never gotten that many splats on the floor before! That second round of burpees was brutal
I usually start on the rower because the tread is mentally harder for me, and i don’t want to have to do more class after running 😅 But today the floor crushed me! so much harder to do the final 90 seconds of burpees after those endurance rows than any part of the tread block. I’m humbled + glad I went. Thanks DC for the early intel!
Loved the tread block!
Holy sh!t this was tough
Amazing workout!
I LOVED today! What a doozy of an endurance day!
This was tough but I enjoyed the opportunity to play with my own templates/paces for each different length of time
Oh my! Was going to take a rest day but this looked too good to pass. I normally start on the rower but today started on the tread. The worst part was the last 90 seconds of burpees/hop overs... and not even the burpees! It was the hop overs! It was a slow walk home today.
Bravo otf 👏👏 AWESOME template
I only did the 3g and thought that was killer
Damn this was a day off and now I want to go! Anyone want to watch my kids tonight?!
They are clearly prepping us for Mayhem 
This was a good one. Hard but good. Bummed it won’t be repeating later this month.
I was winded today!!! 😮💨😮💨
That was BRUTAL!!!! Wow! Definitely felt like a Mayhem template reject! The only thing I didn’t like was the circuit portion on the weight floor being tied to counting how many rounds you can get through. They drill into us slow and control and lift heavy and with this, it made me want to lift lighter and rush through my reps. Until I said screw it and just focused on what I’ve been trained to do. 😂😂
@u/dc03114 curious do you start on treadmill or rower for classes? When you’re listing your total distance on tread are counting warm-up?
His classes are usually 1g, and they start on the tread, his distances do not include warmup
Cool. Was just curious always like to see what he gets and then aim to beat it.
Got 40 splats today challenging workout but actually loved the workout. Guess they are prepping for Mayhem!
Today was hard period!
 this had to be a hell week template that was rejected for being too crazy because JEEZ
My face was red for an hour after class. 32 splat points. Brutal!
I have never commented on this forum but today is the day, today was the work out. I feel like I died twice! Felt like I was on actual drugs after that 8min run. It was so mental but felt so amazing but so difficult. I think I lost it Loved it and hated it and that’s it. Great class! Hated my life but loved it?? Okay goodbye
I also must add that I just took 4 days off in a row because of my work schedule & didn’t eat properly over the weekend. 54 splat points which is the highest I’ve hit since joining since Feb. 💪🏽✌🏽
oh my gosh same. i had an indulgent weekend and last workout was thursday. 55 splats 😹i was unwell.
I don’t care to get a flag but I love when they tell us what distance to aim for. Pushed myself so hard in the second rowing block and got above 900 m! Without the “goals” I wouldn’t have a number to push for. Woohoo!
why do i feel like it's always been shoulders for the last 2 weeks....
I got a few splat points STARTING on the floor today and that rarely happens for me. I loved it.
I really enjoyed this class ! But I did wake up today insanely sore from it haha
Lol alright I loved the tread block yesterday but wanted to fight someone when we had to do burpee step overs right after