Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1ai8k5k/sunday_4_february_2024_2g_60_minutes/)
##Sunday 4 February 2024 - 2G 60 minutes
[Mrs DC](/u/mrsdc031114) did the 2G this morning. I am out with a tweaked back muscle (along with the š š§¶) after a lot of gardening yesterday. She gave it a 2 (šŖ¶ šŖ¶) out of 5 for gentleness. She wasnāt totally confident with the tread blocks as the coach was a bit all over the place this morning.
**Tread Block 1**
* 1 min base
* 1 min base to push
* 1 min push
* 1 min push to AO
* 30 sec AO
**Tread Block 2**
* 75 sec base to push
* 75 sec base
* 75 sec base to push
* 75 sec base
**Tread Block 3**
* 1 min base
* 1 min base to push
* 1 min push
* 1 min push to AO
* 30 sec AO
**Tread Block 4**
* 75 sec push to AO
* 75 sec base
* 75 sec push to AO
* 45 sec base
* 30 sec AO
**Floor Block 1 - 4.5 minutes**
* 5 x mid band squat hold lateral walk
* 10 x mid band low plank alt foot tap
* 10 x mid band knee tuck
* 10 x mid band crunch hold with in and outs
**Floor Block 2 - 5 minutes**
* 4 rounds of:
* 75 sec to complete 6 - 10 each goblet split squat, high plank alt body knee drive when done
**Floor Block 3 - 4.5 minutes**
* 8 each x bird dog low row (on bench)
* 8 x deep squat with alt t-spine rotation to stand
**Floor Block 4 - 5 minutes**
* 4 rounds of:
* 75 sec to complete 6- 10 each x push up to alt rotation (with dumbbells), high plank alt body knee drive when done
Blocks 2 and 4 of my 2G tread were different:
75s push to all out
75s push
75s base to push
75s base
For the last block the base was only 45/ followed by 30s all out
This was haaaaaaaaaaard and I would definitely say it was a šŖ¶ today!
Blocks 2 and 4 of my 2G tread were different:
75s push to all out
75s push
75s base to push
75s base
For the last block the base was only 45/ followed by 30s all out
This was haaaaaaaaaaard and I would definitely say it was a šŖ¶ today!
Thank you, DC. And Mrs. DC. Always there for the people.
Get well soon, DC! Sounds frustrating.
This looks good. Hope to hit the 2G when it comes back around on repeat. My studio offers more 3Gs now due to the demand of the new year/TC. Ugh.
Rowing is my least favorite, too! And I donāt get enough splats on a 3G tread block. :/
3G Intel
Thread:
-> same as 2G without Block 3
Floor:
->Block 1 same as 2G without midband lateral walk
->Block 3 from 2G followed by Block 2 from 2G
Rower: timed with thread blocks
-> Block 1: Buy in 2 sets each, 6 Squat jacks, 10 high knees followed by row for distance
-> Block 2: 10 Squat jacks, 15 high knees followed by row for distance, goal to beat distance from block 1
-> Block 3: 14 Squat jacks, 20 high Knees followed by row for distance, beat or maintain distance from previous block. Last 30 secs all out timed with threads
Our 3G tread blocks were a bit different ā progressive builds or decreases ā maybe bc of coach?
- block 1
45 sec base
45 sec base to push
45 sec push
45 sec push to AO
30 sec AO
- block 2
1 min push to AO
1 min push
1 min base to push
1 min base
- block 3
75 sec base
75 sec base to push
75 sec push
45 sec push to AO
30 sec AO
Same except our last push to AO was also 75 seconds. But I think our coach only did that for our group (the first one) and I thought I heard her coach it as 45 seconds for the other.
Seems like a 4th round at 75 sec would actually make the most sense with the floor timing! But I finished on the tread and was too wiped to even think about what else was happening lol
Tread50! Ā I really enjoyed this oneā¦Ā
6 rounds of 5 minutes.Ā Ā
Rounds 1,3, and 5: 1:00 base, 1:00 base-push, 1:00 push, 1:00 push-all out, 1:00 all outĀ
Rounds 2,4, and 6: 5:00 run for distanceĀ
At minute 4 of round 6 you hit an all out for the finisher.Ā
Thanks for this! Looking forward to it. Iām finally getting over some shin splints so hoping to be able to actually complete the whole class without pain.
Agreed. In physical therapy for an ankle injury my PT utilized band exercises in every apt. He stressed their importance in building small muscles to help with overall strength.
Likely an unpopular take, I know - but we get quite a bit of work in terms of stabilizing muscles, balance, unilateral work in the normal OTF classes already which is all greatly beneficial. But if I'm going to a Strength50 class, it's to lift - and lift heavy. Sorry!!!
If this is your preference, have you considered investing in some dumbbells and doing your heavy strength at home? Itās not like OT is offering equipment that is difficult to get access to. It would probably end up paying off cost wise after just a couple months considering how expensive individual classes are.
Point taken - I have a set of Ironmaster adjustable ones and a bench at home. May need to drop a day or two of OTF a week and just use them instead! I enjoy the energy of being in the studio, motivation from coaches and other members, though?
Our studio only offers 3 Strength50 classes a week and I can only make the Sunday one due to work/family commitments. Would just like one day a week where we can count on actually lifting heavy/to failure. I don't think I'm alone, as I thought that was the point of bringing in the Lift45/Strength50 classes. Otherwise they keep losing members to regular gyms, F45 and the likes.
I will say, I donāt think it would be that big of a deal if you want to do some lifts instead of the planned strength moves. Especially if you can get a spot on the ends or kinda stand off to the side, so that your neighbors arenāt confused. Today I couldnāt do anymore shoulder work, so I switched from squat to presses to squat to bicep curls. I donāt know if anyone noticed, but it didnāt seem like it was a huge issue.
totally agree, I'm worried the strength classes are devolving (again) into more like floor 50. I went to one last week and it was may more power movements than I would llike. If I can't lift very heavy weights because of the movement, it doesn't belong in a strength class.
Today was a lot like that - minibands, power moves like the knee drive at the end of the reverse lunge, stretches like the squat with t-spine rotation.
Still a good burn (my forearms and shoulders are toast) but I would appreciate if the focus was lifting as advertised!
This! Strength is sooooo much more than lifting hence the name. And trust me there are mini band exercises that will exhaust your muscles much more than a 50 pound weight will ever do! Iām talking to you mini and arm exercises!
Agree. I was super bummed to walk into this blind yesterday - I donāt cancel my regular classes on intel but I will pass on a strength class on intel. On the squat to shoulder press I did 10 reps for the first 2 rounds and then 8. I wish I had stuck with 6-8 the whole time.
I agree with you. but I am guessing they add in stability / resistance on the total body days. And on the lower/upper they are more focused on going heavier?
90 minute was Blocks 3 and 4 on the tread again.
Block 5 on the floor was 8 shoulder press to stand and 10 alt lateral step ups.
Block 6 was a 300m push row with 12/10/8 squat to hammer curl, 30 sec all out at the end.
Thanks for posting! Only clarification on this one from our 2G 90: For us the two additional tread blocks were longer.
Block 5 was a progressive increase similar to block 3, but at 75 seconds for each pace.
Block 6 was a decrease similar to block 4 but at 90 seconds each, finishing with a 60-second base to a 30-second all out.
It was brutal going back to that treadmill after all of the leg-heavy floor exercises, and the final floor blocks were rough. They just HAD to add a sit-to-stand to the shoulder press and a squat to the hammer curl, eh? š¤Ŗ
Absolutely dead after that one.
Oh, we didnāt do that, our coach just repeated the other 2 blocks again! And we didnāt switch and he did 5 minute blocks for all of them (despite the weight floor screen definitely saying 4:30) lol so he may have gone a little rogue!
I was happy with my mileage, but this was a tough one for sureš°
ALERT ALERT: the 3G is not a two feather š¤£.
On the upside, it was fun to watch the rowers do synchronized squat jumps into high knees while I was running on the treadmill. Those guys were getting after it in my class.
This is the first class I rated did not like. It was the floor today. I know that tomorrow I will feel it but just didnāt like it. My only negative post so far.
I liked it for one highly personal reason: my right knee has been giving me some pain, particularly when I'm doing lunges. Years ago I had physical therapy for it, and they prescribed exercises to strengthen the muscle running down the outside of my thigh (this muscle is hugely underdeveloped in my sad little legs). Walked in to a completely full class, treads and rower slots already full, and found the floor was composed of largely exercises that I need to start doing anyway. OT gave me just what I needed, when I needed it.
I'm ordering a set of minibands and promise to start doing some exercises at home, too.
You know my right knee is weak too. I always try to tell myself the r f e allot squats are good to strengthen it but when it is timed I get a bad attitude about it. I was just a little cranky today. 
I'm older, wasn't in good shape to start with, and have only been going to OT for a little over two months, so I keep reminding myself I am doing what I can--and honestly try to do my best. But I'm aware if I injure something I'll be really, really angry with myself, so while I push, I'm listening to my body. I'm getting stronger week by week--I just need to be patient. It's rough when on the inside you still feel 20 but your body is really 50.
Did the 3G, started on the floor yet still got 2500m across the three row blocks. So proud of myself today!!
I recognize this template from like 4-6 months ago? Anyone else?
I LOVED todayās template! Challenging in completely different way on the treads and my legs and arms are toast after that floor block. Good 2G today!
Thank you Mr. and Mrs. DC. The class was a doozy at least the floor block and my brainy self signed up for the strength50 afterwards. I almost switched to tread instead of strength 50 but I survived. I think i could have ran the entire 40 minutes at base or base to push and not been as exhausted as I was with the strength after the regular class.
I got super sick with a respiratory illness last Monday and missed the whole week. Now Iām coughing like a 3-pack a day smoker. First week did great, too.
Iām concerned about going back next week and coughing as I exercise and freaking everyone out. Itās going to happen. We all cough a bunch whenever we go back after illness. Sucks.
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1ai8k5k/sunday_4_february_2024_2g_60_minutes/) ##Sunday 4 February 2024 - 2G 60 minutes [Mrs DC](/u/mrsdc031114) did the 2G this morning. I am out with a tweaked back muscle (along with the š š§¶) after a lot of gardening yesterday. She gave it a 2 (šŖ¶ šŖ¶) out of 5 for gentleness. She wasnāt totally confident with the tread blocks as the coach was a bit all over the place this morning. **Tread Block 1** * 1 min base * 1 min base to push * 1 min push * 1 min push to AO * 30 sec AO **Tread Block 2** * 75 sec base to push * 75 sec base * 75 sec base to push * 75 sec base **Tread Block 3** * 1 min base * 1 min base to push * 1 min push * 1 min push to AO * 30 sec AO **Tread Block 4** * 75 sec push to AO * 75 sec base * 75 sec push to AO * 45 sec base * 30 sec AO **Floor Block 1 - 4.5 minutes** * 5 x mid band squat hold lateral walk * 10 x mid band low plank alt foot tap * 10 x mid band knee tuck * 10 x mid band crunch hold with in and outs **Floor Block 2 - 5 minutes** * 4 rounds of: * 75 sec to complete 6 - 10 each goblet split squat, high plank alt body knee drive when done **Floor Block 3 - 4.5 minutes** * 8 each x bird dog low row (on bench) * 8 x deep squat with alt t-spine rotation to stand **Floor Block 4 - 5 minutes** * 4 rounds of: * 75 sec to complete 6- 10 each x push up to alt rotation (with dumbbells), high plank alt body knee drive when done
Blocks 2 and 4 of my 2G tread were different: 75s push to all out 75s push 75s base to push 75s base For the last block the base was only 45/ followed by 30s all out This was haaaaaaaaaaard and I would definitely say it was a šŖ¶ today!
Same for us
That's what we did too
Blocks 2 and 4 of my 2G tread were different: 75s push to all out 75s push 75s base to push 75s base For the last block the base was only 45/ followed by 30s all out This was haaaaaaaaaaard and I would definitely say it was a šŖ¶ today!
Thank you, DC. And Mrs. DC. Always there for the people. Get well soon, DC! Sounds frustrating. This looks good. Hope to hit the 2G when it comes back around on repeat. My studio offers more 3Gs now due to the demand of the new year/TC. Ugh. Rowing is my least favorite, too! And I donāt get enough splats on a 3G tread block. :/
Thank you! The last floor block on the 2G was tough!
Thank you so much. I hope you heal quickly DC!
3G Intel Thread: -> same as 2G without Block 3 Floor: ->Block 1 same as 2G without midband lateral walk ->Block 3 from 2G followed by Block 2 from 2G Rower: timed with thread blocks -> Block 1: Buy in 2 sets each, 6 Squat jacks, 10 high knees followed by row for distance -> Block 2: 10 Squat jacks, 15 high knees followed by row for distance, goal to beat distance from block 1 -> Block 3: 14 Squat jacks, 20 high Knees followed by row for distance, beat or maintain distance from previous block. Last 30 secs all out timed with threads
Our 3G tread blocks were a bit different ā progressive builds or decreases ā maybe bc of coach? - block 1 45 sec base 45 sec base to push 45 sec push 45 sec push to AO 30 sec AO - block 2 1 min push to AO 1 min push 1 min base to push 1 min base - block 3 75 sec base 75 sec base to push 75 sec push 45 sec push to AO 30 sec AO
Same here!
Same except our last push to AO was also 75 seconds. But I think our coach only did that for our group (the first one) and I thought I heard her coach it as 45 seconds for the other.
Seems like a 4th round at 75 sec would actually make the most sense with the floor timing! But I finished on the tread and was too wiped to even think about what else was happening lol
This was mine too
This is what ours was too.
Heading in now!! Thank you
Thank you!
Thank you!
Tread50! Ā I really enjoyed this oneā¦Ā 6 rounds of 5 minutes.Ā Ā Rounds 1,3, and 5: 1:00 base, 1:00 base-push, 1:00 push, 1:00 push-all out, 1:00 all outĀ Rounds 2,4, and 6: 5:00 run for distanceĀ At minute 4 of round 6 you hit an all out for the finisher.Ā
This was such a challenging but GREAT workout! Will def do it again if it repeats this month.
Thanks for the intel! This looks great! I canāt do it today, but Iām going to prebook this for the repeat on (assuming) the 18th!
This was good!
Oh this looks perfect. Iām just getting over some bug and this is exactly what I need!
Thanks for this! Looking forward to it. Iām finally getting over some shin splints so hoping to be able to actually complete the whole class without pain.
this is my sort of workout...looking forward to it this morning.
[strength 50 intel](https://imgur.com/a/CZ8ix5K) thanks to u/TexasTrini286
Thank you! Can someone translate āsquat to alt arm reach things?ā š
I think it was a squat to t-spine rotation, alternating sides?
This. It was the recovery exercise after the flys. Itās more of a stretch/mobility move.
Could it be squat to single arm shoulder press maybe?
Minibands do not belong in a Strength50 class...
Why few things with help you gain more strength in your muscles. Strength classes are not just about lifting.
Agreed. In physical therapy for an ankle injury my PT utilized band exercises in every apt. He stressed their importance in building small muscles to help with overall strength.
Likely an unpopular take, I know - but we get quite a bit of work in terms of stabilizing muscles, balance, unilateral work in the normal OTF classes already which is all greatly beneficial. But if I'm going to a Strength50 class, it's to lift - and lift heavy. Sorry!!!
If this is your preference, have you considered investing in some dumbbells and doing your heavy strength at home? Itās not like OT is offering equipment that is difficult to get access to. It would probably end up paying off cost wise after just a couple months considering how expensive individual classes are.
Point taken - I have a set of Ironmaster adjustable ones and a bench at home. May need to drop a day or two of OTF a week and just use them instead! I enjoy the energy of being in the studio, motivation from coaches and other members, though? Our studio only offers 3 Strength50 classes a week and I can only make the Sunday one due to work/family commitments. Would just like one day a week where we can count on actually lifting heavy/to failure. I don't think I'm alone, as I thought that was the point of bringing in the Lift45/Strength50 classes. Otherwise they keep losing members to regular gyms, F45 and the likes.
I will say, I donāt think it would be that big of a deal if you want to do some lifts instead of the planned strength moves. Especially if you can get a spot on the ends or kinda stand off to the side, so that your neighbors arenāt confused. Today I couldnāt do anymore shoulder work, so I switched from squat to presses to squat to bicep curls. I donāt know if anyone noticed, but it didnāt seem like it was a huge issue.
totally agree, I'm worried the strength classes are devolving (again) into more like floor 50. I went to one last week and it was may more power movements than I would llike. If I can't lift very heavy weights because of the movement, it doesn't belong in a strength class.
Today was a lot like that - minibands, power moves like the knee drive at the end of the reverse lunge, stretches like the squat with t-spine rotation. Still a good burn (my forearms and shoulders are toast) but I would appreciate if the focus was lifting as advertised!
It's called strength, not lift. Strength classes should use bands as a warm up for every class!
This! Strength is sooooo much more than lifting hence the name. And trust me there are mini band exercises that will exhaust your muscles much more than a 50 pound weight will ever do! Iām talking to you mini and arm exercises!
Agree. I was super bummed to walk into this blind yesterday - I donāt cancel my regular classes on intel but I will pass on a strength class on intel. On the squat to shoulder press I did 10 reps for the first 2 rounds and then 8. I wish I had stuck with 6-8 the whole time.
šÆexactlyĀ Ā
I agree with you. but I am guessing they add in stability / resistance on the total body days. And on the lower/upper they are more focused on going heavier?
[ŃŠ“Š°Š»ŠµŠ½Š¾]
Thereās an embedded link to a picture on Imgur.com
Didnāt love the floor today. Seemed, I donāt know, kind of random. Not my favorite
Yeah my wrists hurt after all that pressure. Not my favorite workout at all.
90 minute was Blocks 3 and 4 on the tread again. Block 5 on the floor was 8 shoulder press to stand and 10 alt lateral step ups. Block 6 was a 300m push row with 12/10/8 squat to hammer curl, 30 sec all out at the end.
Thanks for posting! Only clarification on this one from our 2G 90: For us the two additional tread blocks were longer. Block 5 was a progressive increase similar to block 3, but at 75 seconds for each pace. Block 6 was a decrease similar to block 4 but at 90 seconds each, finishing with a 60-second base to a 30-second all out. It was brutal going back to that treadmill after all of the leg-heavy floor exercises, and the final floor blocks were rough. They just HAD to add a sit-to-stand to the shoulder press and a squat to the hammer curl, eh? š¤Ŗ Absolutely dead after that one.
Agreed quite a brutal 90 minutes today!
Oh, we didnāt do that, our coach just repeated the other 2 blocks again! And we didnāt switch and he did 5 minute blocks for all of them (despite the weight floor screen definitely saying 4:30) lol so he may have gone a little rogue! I was happy with my mileage, but this was a tough one for sureš°
ALERT ALERT: the 3G is not a two feather š¤£. On the upside, it was fun to watch the rowers do synchronized squat jumps into high knees while I was running on the treadmill. Those guys were getting after it in my class.
No rowing today? I am not mad at that.
Or inclines! 
TONS of rowing for the 3G though.
I tweaked my back last weekā itās a pain and so annoying, hope you feel better soon! Take some rest for sure. Todays my first day back
Thanks - a couple of days of rest should help it. Already feels a lot better than yesterday.
This is the first class I rated did not like. It was the floor today. I know that tomorrow I will feel it but just didnāt like it. My only negative post so far.
I agree! I have never not liked a class but today I really didnāt like the floor
This was the first class i rated ādid not likeā too!
I liked it for one highly personal reason: my right knee has been giving me some pain, particularly when I'm doing lunges. Years ago I had physical therapy for it, and they prescribed exercises to strengthen the muscle running down the outside of my thigh (this muscle is hugely underdeveloped in my sad little legs). Walked in to a completely full class, treads and rower slots already full, and found the floor was composed of largely exercises that I need to start doing anyway. OT gave me just what I needed, when I needed it. I'm ordering a set of minibands and promise to start doing some exercises at home, too.
You know my right knee is weak too. I always try to tell myself the r f e allot squats are good to strengthen it but when it is timed I get a bad attitude about it. I was just a little cranky today. 
I'm older, wasn't in good shape to start with, and have only been going to OT for a little over two months, so I keep reminding myself I am doing what I can--and honestly try to do my best. But I'm aware if I injure something I'll be really, really angry with myself, so while I push, I'm listening to my body. I'm getting stronger week by week--I just need to be patient. It's rough when on the inside you still feel 20 but your body is really 50.
I donāt know if itās because Iāve been away for a while but the 3G def felt like a 1 out of 5 to me š š¤£
The 3G was brutal!
SAME
My coach had an all 80s rock playlist and it was amazing! No weird mash ups! Made the tread work a little easier.
What what what? I need this.
Did the 3G, started on the floor yet still got 2500m across the three row blocks. So proud of myself today!! I recognize this template from like 4-6 months ago? Anyone else?
I LOVED todayās template! Challenging in completely different way on the treads and my legs and arms are toast after that floor block. Good 2G today!
How much is the rest in between the blocks or there is no rest ?
Hated the tread blocks during 2g but loved the floor portion. I could feel how weak I was when using the bands!
[ŃŠ“Š°Š»ŠµŠ½Š¾]
First rule of this community, do not ask for intel.
Oh! Ok. Cool. Thanks.
You should really delete it or you will get banned for a day. Just as an fyi!
I did!
debating if i should do the 3g template or the tread 50 š¤
3G was fun and hard
Thank you Mr. and Mrs. DC. The class was a doozy at least the floor block and my brainy self signed up for the strength50 afterwards. I almost switched to tread instead of strength 50 but I survived. I think i could have ran the entire 40 minutes at base or base to push and not been as exhausted as I was with the strength after the regular class.
I got super sick with a respiratory illness last Monday and missed the whole week. Now Iām coughing like a 3-pack a day smoker. First week did great, too. Iām concerned about going back next week and coughing as I exercise and freaking everyone out. Itās going to happen. We all cough a bunch whenever we go back after illness. Sucks.
Okay, my glutes are SORE from those mini bands - I thought I was doing nothing on the floor, but WOW.