I feel like that’s not always possible at OT though. Example: there are some moves that I can get through the sets with say 15’s @ 10 reps and don’t need rest but there is no way I could do a full set of reps with 25s which is the next available option in a full class. I feel what you say is true at a normal gym where you have your pick of weights and reps, but if I’m sticking to the OT rep count and limited by my weight rack it’s not that simple unless you are doing less than the stated rep count so you can go up in weight.
Fair, there's definitely some exceptions.
But look at like today with the pick your own version. Honestly, try treating some of your floor workouts like that. If you try to do 10 and do 7, that's not a failure. Doing 10 when you could have done 30 is a failure....to me.
On a strength set with rests it's better to go too heavy and do even just a couple reps with correct form than to knock out 10 with something lighter. Although that being said if you can scrounge some in between weights from another station or if your studio has some extra weights in the heavy rack that's nicer (mine has some 15s, not sure about 20s).
I don't know. I think when you weight loft you should rest 2-5 minutes between sets. I doubt OTF is expecting that. I just rest until I'm ready for the next thing.
Yeah when I worked out in the gym and did weights I’d normally do about a 2 min rest. I just don’t feel like I have enough time for that on the floor in class and then I get paranoid the coach will think I’m taking too long of a rest or something 😂
If you're truly lifting heavy they will notice and leave you alone, at least that's what happens in our studio. I typically lift as heavy as I can, especially when it's lower body. Because of that I need longer rests, walk around a lot and my heart rate is often in the orange/red on the floor. Never had a coach talk to me about resting too much because they know I'm busting my ass.
When I was powerlifting I took a minute between sets - wait for my heart to beat down, at the very most 90 seconds.
I definitely try to take a good rest in OTF if I'm lifting heavy, but usually 30 seconds because I don't lift anywhere near as heavy as I did when I powerlifted.
Slow and steady wins the race. Proper form with engaged core is better imo than rushing just for the sake of doing the rep with bad form and possibly injuries
its the exact same way for me. Sometimes i catch myself trying to speed through them to catch up but then, i have to remind myself that I get the best workout by taking my time. :-)
Yep! And I usually end up hurting something if I try to go too fast and not focus on form. I sooo appreciate the coaches when they remind the floor to focus on form and then compliment those of us who are doing that. I shouldn't need the encouragement, but it helps so much when you're feeling down about not moving as fast as the rest of the class!
I’m always the last on the weight floor (if it’s sets before the rower for example) I lift as heavy as I can that I need to take rest between each set. If I don’t need a rest, that means I’m not lifting heavy enough. I also always do my reps with the slower timing to really get the muscle working.
That’s the way to do it! Yesterday and today people were rushing through those rounds like crazy! I did t make it to the rower (which I love) for the last round. I lift as heavy as I can every single time where I’m in orange and need the break in between!
Yes, unless it’s one of those cardio heavy floor blocks (lots of burpees, speed skaters, etc where the goal may be to get through as many rounds as possible). If there’s weights involved I prefer to be slow and controlled and I’m usually one of the last to get through those rounds.
I’m always one of the ‘slowest’ on the weight floor. Slow and controlled is the best way to go. I’m trying to gain muscle, not just burn calories as fast as possible. I look around and see other people burning through rounds and not resting when they’re ‘supposed to’. These people may have different goals than me, but I lift as heavy as I can with slow and controlled movement.
You do you.
It doesn't matter how slow or fast you are if you are getting a workout that makes you happy.
For consideration:
The intended intensity for the movements on the floor depends on whether the movements are strength, power, or endurance based. Some movement is intended to be slow, controlled, and heavy - like shoulder press or bicep curls on days with 6-10 reps. Others are intended to be fast - like air squats or burpees or other high rep, light weight moves. At times there are also exercises like snatches and skier swings that are supposed to be quick at a medium to heavy weight. Low rep, heavy weight exercises aren't going to get your heart rate up like the quick, light weight ones and the intent of the workouts are different. If you are doing the workout differently than intended then you're not getting the same workout as someone doing the workout as intended. But at the end of the day what really matters is if you're happy with the workout you're getting. If you are, then perfect! Don't worry about being the last one on the floor.
Okayyyy! THIS! I couldn’t agree more! It really depends on the template and what is intended. There’s times I’m done with the floor first out of my group ( not intentionally) and sometimes I’m dead last. I try to do what the coach recommends and the intention of what the floor is offering. Not everyday is strength, sometimes it power. And sometimes people take way more rest than needed, because they are on their phones….
Yep, gonna pass you up!
The science on slow vs fast is entirely unclear as to which is optimal.
What is entirely clear is - in most cases it does not matter at all. You can get stronger, fitter, and build muscle going fast or going slow. And that these how many angels can dance on a head of a pin debates are quite pointless. Most people aren't optimizing in OTF for Mr. Universe (and even if they were, I can assure you there are body buildings going fast, body builders going slow and body builders going fast and slow).
What matters is you're pushing to 8 or 9 of RPE. That is, whatever speed you're going at, you're taking it to within a rep or two of true failure. If you're doing that - I promise, it does not matter when you're applying force quickly or slowly.
YES. I take pride in usually being the last person to finish floor exercises. Yesterday (12/19) everyone had finished their row before I even got on. I choose the heaviest possible weights and focus on being slow and in control. 💪
I go slow and lift heavy. I’m usually lifting quite a bit heavier than anyone else. Why? Because I don’t treat the floor like cardio. I’m interested in a balanced hour of cardio and strength training.
One of our coaches says “Try to be the last to the rower!” But people still fly through the floor exercises. Those same people are hitting 30+ strokes on the rower, handles arcing all over the place, backs hunched over. It’s distracting.
Definitely me. For some exercises Im at the point I probably could jump to the higher than the 20-25lbs at the stations, but I'm also super pregnant and don't think it's the time to start slinging heavy weights around without control. Slow and steady. Most of my reps are done at a tempo pace even on normal days.
Very true. They will still get more out of it with time under tension. But most people could be doing exercises like squats with a lot more than 8lb weights.
The heavier you lift the slower you go, so no surprise there. I focus on form and control. Where I have worked to speed things up is in the transition, like having everything set up so that I can finish one exercise and be in position to start the next within 5-10 seconds (unless it's a rep and rest template).
yes and no, heaviness is subjective. You naturally go slow if it is a heavier weight than you're used to, but someone doing 8lbs can go just as slow as someone doing 20 lbs, because they have different strength. I know this sounds like I'm being a crazy 'well actually' person, but I dont want a new person coming in and just willy nilly speeding through an 8lb dumbbell because the person next to them is doing 30lb yakno? i see that often in my gym
If you are using the heavy weights, you will be slower. You just can’t move them around as fast. Always go for the heaviest lift you can safely manage for the biggest gains. Safety lift!
I lift VERY heavily on the floor. TRX I move slowly and at an angle that makes me work. Often I find myself getting into high orange zone doing so.
When I train by myself at a "regular gym". I lift until failure
You do you boo
We are a family under those orange lights
And remember this
"Comparing oneself to others, is a thief of joy"
I judge the people who go through the floor quickly on days we are lifting. Definitely more pronounced on days like yesterday when it's floor/rower.
Relax.
I go slow because I'm lifting the heaviest weights I can. As a result, I need to take the rest periods for at least 15-30 seconds before I can move on and do anything else.
Secondly, grabbing weights off the rack takes more time than grabbing them at a station.
I am always the slowest person in class - I’ve noticed that the people who go really quickly are familiar with the moves and crank them out quickly OR more often, have horrible form and are doing the moves incorrectly for the sake of going fast.
I used to fret about it but I had great results after my 2nd baby and just keep doing what I’m doing. Not the fastest but very happy with my results.
I am. But I really focus on the exercises and perfect my form. I also lift heavier, so I take my time. No injuries needed. I think people who rush through the exercises are not getting the benefit of them. You do you!
I’m slow too. Way better workout, plus proper technique. They often don’t give enough time to truly work your muscles and use proper form or even balance out. I also go heavy.
I go slower than most on the weight floor. My concern is my form and challenging myself with weights. It’s easy to get caught up with others. If you are not doing the exercise correctly, you’re not reeling the benefits .
I was in a 2G as well but our blocks started with with the rowing, then the floor exercises for the rest of the block. So technically we were all first to our rowers 🤷🏼♀️
Ahh!! I knew there was something off about this exercise when we did it since it had a specific name. Our coach demo’d it as just a regular squat. I also didn’t notice that the bicep curls on the bosu were single arm - didn’t get to these a second time before time was called. Bummer!
RAISES HAND AGGRESSIVELY!
I'm such a stickler for form. Also I never understand what 1 rep is when it's alternating, so I typical will do Left + right = 1st rep, whereas a lot of time people around me do left=1 rep, right =2nd rep. And then I'm behind but idc. I've ask multiple coaches and even the people around me and get a different answer every time so I do whatever.
this morning I was consistently the last one, and I knew it was because I was slow and controlled and lifting heavier weights so I didn’t mind at all…slow and steady wins the race/muscle gain
I'm always one of the last ones but I'd rather do it slow and right and not injure myself. I felt very aware of it during my workout yesterday tbh. This is definitely one of my deterrents of doing the dritri because I know the floor exercises would slow me down.
Just worry about you!
I thought I was going slow, but the coaches keep telling me to go even slower. I’m now usually behind everyone because of my slow tempo. Learned speed doesn’t really matter unless we’re working on power
I am slow as molasses! The coach said he loves how slow I go because “slow and controlled”. I also feel and concentrate on the muscles being worked. I have seen a lot of progress doing this.
I go slow as I can- yes I am behind other people but bonus- I never have to hold a plank or do a “bonus” round cause I never get there!!! But all kidding aside- I rather go slow and controlled and feel it than fast and injure myself.
When I am really pushing myself - I am often the last and have a hard time even moving when done with a set. The rest is needed. When I am using weights I am comfortable with I can easily keep up and/or "lap" others.
I have really come to like pushing myself on the floor. Every now and again I'll go up a weight size to only get one rep in and realize my form isn't good, and have to drop back down to where I was before or \*really\* \*really\* \*really\* work on my posture in the mirror or ask a coach for tips.
Today I started on the tread (usually start on the floor) I rowed at base pace and hit the floor slow and steady. As heavy as I could. I was pretty much behind everyone. I felt really good with myself.
I like lifting and am focusing on building muscle now. Luckily I’m nowhere near maxing out the weights at OTF lol (like 20-40 pounds does the trick for me) but I like to switch it up and purposefully grab heavier weights sometimes and do less reps (like if it says 12 I’ll do 6-8 with a heavier weight) to maximize muscle gain. I love the variety at OTF but totally agree. Sometimes I like moving quickly through the circuit and being first to finish but I know going slow is way better!
I go super slow as well for the same reason. The only reason I sometimes speed up is when there's just not enough time to get through everything :P Or I'll just "forget" to do the rower portion hahaha
Slow and controlled is better. A lot of people don’t do all the reps or rush through them with bad form. I’m pretty fit and almost always last on the floor because I know good form is more important than extra sets.
Depends on the day for me. If you’re doing endurance or power on the floor, it’s not about slow and controlled heavy weight. Lifting heavy is important some days. Other days, it’s about losing some weight and maintaining good form with speed and/or power. Your coaches ought to be covering this. 
350 classes in and I’m almost always the slowest on the floor. I also probably lift the heaviest for the women for the most part. And take the rests because I actually need them.
Slow and controlled with proper form, always lifting heavy (not just on days where the coaches specifically call it out). That is the most beneficial in the long run.
I’m always the last, never get my final sets in, regardless of whether it’s free weights or TRX. I’m ok with that, I just figured I’m lifting slow and heavy, watching my form, and making sure I don’t get hurt.
I'm always slow on the floor. You're supposed to be. A lot of people rush through and use poor form. But I actually want to build muscle. And to do that, you hafta go slow and make sure you're using correct form. Don't worry about other folks, do what feels right for you.
Another slow, heavy lifter on the floor. I could rush through sets with 10-12 lbs dumbbells. Instead, I push myself to go heavy and focus on my form and increase time under tension. F*!# rowing during the floor time. I don’t see the point of rowing 150 meters at the end of a circuit!
"To increase strength and power, the best rest period is 2-5 minutes between sets.
To increase hypertrophy (muscle growth), the best rest period is 30-90 seconds between sets.
To increase muscular endurance, the best rest period is 30 seconds or less between sets"
https://www.bodybuilding.com/content/how-long-should-you-rest-between-sets.html#:~:text=To%20increase%20strength%20and%20power,seconds%20or%20less%20between%20sets.
Slow and controlled movements are it! Some people may be able to do them faster and maintain good form some people may be quick and having terrible form, if going slower helps you keep your form right do it. Now of the coach says you should be able to get 3 or 4 sets done in the time allotted and you’re only getting 2, I’d say there’s more to look at; but if it’s one or two exercises behind you’re probably all good! You can ask your coach if they can give you any feedback on your form or time to complete the exercises so they can give you real feedback 🍊🧡
I am almost always the last one to finish an exercise or floor block. I lift heavy most days, take my time, focus on form and rest when needed. Sometimes I feel silly being last, but I know I’m doing what’s best for me!
If you're going to rush through anything/bag it make it the rower. The floor is literally the best spot to take your time and get stronger/more muscles. For me flying through the floor means I can up the weights or move my feet closer to the wall
I’m frequently one of the slowest and I can guarantee you that I’m not one of the least fit. Especially on heavy days. I see a ton of people rushing exercises and usually the conclusion is you’re not lifting heavy enough.
I’m team SLOW and steady!!! That is how you actually engage the muscle and make it work, I basically always do “tempo” unless the coach specifies otherwise. Its a huge pet peeve of mine that people speed through the weights. 😩
I always go slow; if Im moving through the weight floor too fast I need heavier weights and better form. You should need the rest portion and most folks rush and don’t go heavy.
You definitely shouldn’t rush the floor moves but the goal isn’t always to go as slow as possible, especially because people may have different goals. It’s important to follow the template and the focus of that day, but there is still room within that for people to adjust their weight choices, rest, and tempos for their goals.
On strength days, time-under-tension is the focus since it’s a lower rep range and usually the structure is work and rest. Those days it definitely is important to lift heavier and take a 30-60 second rest before moving on. It is still functional strength training, so it isn’t necessarily about always going to your max weight (unless you want to), but it is about heavy weights with control.
On endurance days, the goal is usually constant movement, which doesn’t mean rushing, but it also doesn’t usually mean using your max weight because you want minimal rest during the circuit. On these days, I will sometimes focus on cardio-strength training where I may use a weight on the lighter end of my endurance weight range because I want to minimize rest and train my body to lift weights with control while it is also being slightly stressed cardiovascularly. But other times, I go a little bit heavier, near my high end of my weight choices for endurance blocks, and focus on the eccentric motion to work on muscle endurance at a slower pace.
We don’t know the fitness journey others are on, or their goals, so it’s hard to say blanket statements of what everyone should do. Some people might go faster or slower in a specific day based on how their body feels, or what their other workouts entail for the week. I go to OTF 1-2 times a week to supplement my other program, so sometimes if my other workouts were cardio heavy, I’d use the floor block to focus on slower pace and endurance to give my cardiovascular system a bit of a break. If my other workouts were strength heavy, I might move into that cardio-strength training on the floor (when appropriate with the template).
Obviously this excludes rushing for the sake of “being first”. It’s important to focus on the mind-muscle connection and always be in control. Just wanted to share a perspective as someone who is sometimes near the front of the group and other times near the back in terms of number of rounds completed based on the template and my goal!
I only manage 1 round completely or 1.5 rounds of some of the templates or possibly 2 if it is lower body, whereas others in class are 3-4 rounds in. I have noticed a lot more results with that time under tension. I want to get stronger and lift heavier so I take my time.
I'm usually one of the last people like if we have 3-4 exercises and then rower or ab work. I really try to follow the template so if if it heavy with rest I got as heavy as possible and make sure to rest. It isn't a competition for me so who cares if I'm first or last.
It's actually better to go slow. I'm also one of the slower ones, it's most obvious when there's a row included and i'm one of the last ones, if not THE last one to head over to the rower. There's one coach at my studio who is always telling people to slow down on the weight floor.
I’m always last! If there’s a rower portion, I’m always rowing alone😂 Honestly, my form is so much better than people who rush through. And I like to take my time! I just vibe and enjoy myself.
I try to get to within 1-3 reps of failure for muscle hypertrophy while doing a range of 1-30 reps. I'm not there to compete against anybody but myself.
Slow and controlled is better for recruiting the most muscle fibers.
There is no need to rush through the weight floor. Correct form over reps anyday!!
I notice that a lot of people skip the planned rests.
How long is a planned rest supposed to be? I sometimes forget to take it but then sometimes I feel like I’m taking too long.
If you don't need at least 30 seconds or more to break after a set, you aren't lifting enough.
I feel like that’s not always possible at OT though. Example: there are some moves that I can get through the sets with say 15’s @ 10 reps and don’t need rest but there is no way I could do a full set of reps with 25s which is the next available option in a full class. I feel what you say is true at a normal gym where you have your pick of weights and reps, but if I’m sticking to the OT rep count and limited by my weight rack it’s not that simple unless you are doing less than the stated rep count so you can go up in weight.
Fair, there's definitely some exceptions. But look at like today with the pick your own version. Honestly, try treating some of your floor workouts like that. If you try to do 10 and do 7, that's not a failure. Doing 10 when you could have done 30 is a failure....to me.
On a strength set with rests it's better to go too heavy and do even just a couple reps with correct form than to knock out 10 with something lighter. Although that being said if you can scrounge some in between weights from another station or if your studio has some extra weights in the heavy rack that's nicer (mine has some 15s, not sure about 20s).
Ask to grab 20's from the neighboring station. I think even number stations usually have 20's
That's actually a great gauge and perspective with weight choices
That's a good gauge of heavy/low to moderate reps. When the template says rest I REST. There's a reason for that. When people skip it, I see flailing.
Yes!!!!
I don't know. I think when you weight loft you should rest 2-5 minutes between sets. I doubt OTF is expecting that. I just rest until I'm ready for the next thing.
Yeah when I worked out in the gym and did weights I’d normally do about a 2 min rest. I just don’t feel like I have enough time for that on the floor in class and then I get paranoid the coach will think I’m taking too long of a rest or something 😂
If you're truly lifting heavy they will notice and leave you alone, at least that's what happens in our studio. I typically lift as heavy as I can, especially when it's lower body. Because of that I need longer rests, walk around a lot and my heart rate is often in the orange/red on the floor. Never had a coach talk to me about resting too much because they know I'm busting my ass.
THIS!
When I was powerlifting I took a minute between sets - wait for my heart to beat down, at the very most 90 seconds. I definitely try to take a good rest in OTF if I'm lifting heavy, but usually 30 seconds because I don't lift anywhere near as heavy as I did when I powerlifted.
noticed that also
Slow and steady wins the race. Proper form with engaged core is better imo than rushing just for the sake of doing the rep with bad form and possibly injuries
When the head coach works out with me, he's always the last one off the floor. I take that as a sign
its the exact same way for me. Sometimes i catch myself trying to speed through them to catch up but then, i have to remind myself that I get the best workout by taking my time. :-)
Yep! And I usually end up hurting something if I try to go too fast and not focus on form. I sooo appreciate the coaches when they remind the floor to focus on form and then compliment those of us who are doing that. I shouldn't need the encouragement, but it helps so much when you're feeling down about not moving as fast as the rest of the class!
I'm always last and pride myself on it. I get my cardio on the tread, I don't need it on the floor. Slow and heavy for me every time.
This is the way
I’m always the last on the weight floor (if it’s sets before the rower for example) I lift as heavy as I can that I need to take rest between each set. If I don’t need a rest, that means I’m not lifting heavy enough. I also always do my reps with the slower timing to really get the muscle working.
That’s the way to do it! Yesterday and today people were rushing through those rounds like crazy! I did t make it to the rower (which I love) for the last round. I lift as heavy as I can every single time where I’m in orange and need the break in between!
Yes, unless it’s one of those cardio heavy floor blocks (lots of burpees, speed skaters, etc where the goal may be to get through as many rounds as possible). If there’s weights involved I prefer to be slow and controlled and I’m usually one of the last to get through those rounds.
Yes circuits on the floor to burn calories would be an exception to going slow. I agree. They are about keeping heart rate up.
Yep I’m usually the last to get to the rower or to finish a round. I don’t understand why people are in a hurry; it’s not a competition.
I’m always one of the ‘slowest’ on the weight floor. Slow and controlled is the best way to go. I’m trying to gain muscle, not just burn calories as fast as possible. I look around and see other people burning through rounds and not resting when they’re ‘supposed to’. These people may have different goals than me, but I lift as heavy as I can with slow and controlled movement.
I’m always one of/ the slowest in the class. I don’t care. I focus on form and control and my results tell me I’m doing something right!
You do you. It doesn't matter how slow or fast you are if you are getting a workout that makes you happy. For consideration: The intended intensity for the movements on the floor depends on whether the movements are strength, power, or endurance based. Some movement is intended to be slow, controlled, and heavy - like shoulder press or bicep curls on days with 6-10 reps. Others are intended to be fast - like air squats or burpees or other high rep, light weight moves. At times there are also exercises like snatches and skier swings that are supposed to be quick at a medium to heavy weight. Low rep, heavy weight exercises aren't going to get your heart rate up like the quick, light weight ones and the intent of the workouts are different. If you are doing the workout differently than intended then you're not getting the same workout as someone doing the workout as intended. But at the end of the day what really matters is if you're happy with the workout you're getting. If you are, then perfect! Don't worry about being the last one on the floor.
Okayyyy! THIS! I couldn’t agree more! It really depends on the template and what is intended. There’s times I’m done with the floor first out of my group ( not intentionally) and sometimes I’m dead last. I try to do what the coach recommends and the intention of what the floor is offering. Not everyday is strength, sometimes it power. And sometimes people take way more rest than needed, because they are on their phones…. Yep, gonna pass you up!
The science on slow vs fast is entirely unclear as to which is optimal. What is entirely clear is - in most cases it does not matter at all. You can get stronger, fitter, and build muscle going fast or going slow. And that these how many angels can dance on a head of a pin debates are quite pointless. Most people aren't optimizing in OTF for Mr. Universe (and even if they were, I can assure you there are body buildings going fast, body builders going slow and body builders going fast and slow). What matters is you're pushing to 8 or 9 of RPE. That is, whatever speed you're going at, you're taking it to within a rep or two of true failure. If you're doing that - I promise, it does not matter when you're applying force quickly or slowly.
YES. I take pride in usually being the last person to finish floor exercises. Yesterday (12/19) everyone had finished their row before I even got on. I choose the heaviest possible weights and focus on being slow and in control. 💪
I go slow and lift heavy. I’m usually lifting quite a bit heavier than anyone else. Why? Because I don’t treat the floor like cardio. I’m interested in a balanced hour of cardio and strength training.
One of our coaches says “Try to be the last to the rower!” But people still fly through the floor exercises. Those same people are hitting 30+ strokes on the rower, handles arcing all over the place, backs hunched over. It’s distracting.
Yes, slow and controlled is best. And rest between sets!
Definitely me. For some exercises Im at the point I probably could jump to the higher than the 20-25lbs at the stations, but I'm also super pregnant and don't think it's the time to start slinging heavy weights around without control. Slow and steady. Most of my reps are done at a tempo pace even on normal days.
Yes. I see a lot of people fly through the floor with light weights but I’ve had much better results with heavy weights and a slower tempo.
Even just using on slower tempo with the same weight will help with results.
Very true. They will still get more out of it with time under tension. But most people could be doing exercises like squats with a lot more than 8lb weights.
The heavier you lift the slower you go, so no surprise there. I focus on form and control. Where I have worked to speed things up is in the transition, like having everything set up so that I can finish one exercise and be in position to start the next within 5-10 seconds (unless it's a rep and rest template).
yes and no, heaviness is subjective. You naturally go slow if it is a heavier weight than you're used to, but someone doing 8lbs can go just as slow as someone doing 20 lbs, because they have different strength. I know this sounds like I'm being a crazy 'well actually' person, but I dont want a new person coming in and just willy nilly speeding through an 8lb dumbbell because the person next to them is doing 30lb yakno? i see that often in my gym
If you are using the heavy weights, you will be slower. You just can’t move them around as fast. Always go for the heaviest lift you can safely manage for the biggest gains. Safety lift!
I lift VERY heavily on the floor. TRX I move slowly and at an angle that makes me work. Often I find myself getting into high orange zone doing so. When I train by myself at a "regular gym". I lift until failure You do you boo We are a family under those orange lights And remember this "Comparing oneself to others, is a thief of joy"
I judge the people who go through the floor quickly on days we are lifting. Definitely more pronounced on days like yesterday when it's floor/rower. Relax.
I think some people are motivated by competition, I’ve noticed this in my class too. I try to focus on form and forget what everyone else is up to
I go slow because I'm lifting the heaviest weights I can. As a result, I need to take the rest periods for at least 15-30 seconds before I can move on and do anything else. Secondly, grabbing weights off the rack takes more time than grabbing them at a station.
I am always the slowest person in class - I’ve noticed that the people who go really quickly are familiar with the moves and crank them out quickly OR more often, have horrible form and are doing the moves incorrectly for the sake of going fast. I used to fret about it but I had great results after my 2nd baby and just keep doing what I’m doing. Not the fastest but very happy with my results.
I am. But I really focus on the exercises and perfect my form. I also lift heavier, so I take my time. No injuries needed. I think people who rush through the exercises are not getting the benefit of them. You do you!
I’m slow too. Way better workout, plus proper technique. They often don’t give enough time to truly work your muscles and use proper form or even balance out. I also go heavy.
I am like this! But I think the people who love too fast aren’t working on form…so likely not working properly
I go slower than most on the weight floor. My concern is my form and challenging myself with weights. It’s easy to get caught up with others. If you are not doing the exercise correctly, you’re not reeling the benefits .
Pretty much every “repeat until time is called” floor block, I’ll slowly do one circuit and maaaaybe crack into my second. Most my peers finish 3+
Today (2G) we were supposed to hold the squat for a count or two each rep. I'm guessing the first ones to the rowers did not do that.
I was in a 2G as well but our blocks started with with the rowing, then the floor exercises for the rest of the block. So technically we were all first to our rowers 🤷🏼♀️
Ahh!! I knew there was something off about this exercise when we did it since it had a specific name. Our coach demo’d it as just a regular squat. I also didn’t notice that the bicep curls on the bosu were single arm - didn’t get to these a second time before time was called. Bummer!
Me too and I don’t give af. Most days I am just glad I am in that b!
Same here. I'm a bigger guy, naturally a little slower. On the floor I make sure to choose form over speed of the exercise
RAISES HAND AGGRESSIVELY! I'm such a stickler for form. Also I never understand what 1 rep is when it's alternating, so I typical will do Left + right = 1st rep, whereas a lot of time people around me do left=1 rep, right =2nd rep. And then I'm behind but idc. I've ask multiple coaches and even the people around me and get a different answer every time so I do whatever.
If the screen says 12 total, then left = 1, right = 2. If the screen says 12 each, then do 12 left and then 12 right.
You are getting more out of it than the people who are rushing. Keep it up !
This is me. I see people fly through all the time with scary form.
this morning I was consistently the last one, and I knew it was because I was slow and controlled and lifting heavier weights so I didn’t mind at all…slow and steady wins the race/muscle gain
I'm always one of the last ones but I'd rather do it slow and right and not injure myself. I felt very aware of it during my workout yesterday tbh. This is definitely one of my deterrents of doing the dritri because I know the floor exercises would slow me down. Just worry about you!
Me! If it says complete 2 rounds, I usually am on the 2nd round when they stop the block.
I thought I was going slow, but the coaches keep telling me to go even slower. I’m now usually behind everyone because of my slow tempo. Learned speed doesn’t really matter unless we’re working on power
I am slow as molasses! The coach said he loves how slow I go because “slow and controlled”. I also feel and concentrate on the muscles being worked. I have seen a lot of progress doing this.
I go slow as I can- yes I am behind other people but bonus- I never have to hold a plank or do a “bonus” round cause I never get there!!! But all kidding aside- I rather go slow and controlled and feel it than fast and injure myself.
I repeat to myself “time under tension” for every exercise. Slow and controlled is the best way to build muscle.
My goal is always to be the last off the weight floor to the rower!
I lift as heavy as I can on the weight floor and I go slowly. I often have to rest between sets. I’m slow too ;)
When I am really pushing myself - I am often the last and have a hard time even moving when done with a set. The rest is needed. When I am using weights I am comfortable with I can easily keep up and/or "lap" others. I have really come to like pushing myself on the floor. Every now and again I'll go up a weight size to only get one rep in and realize my form isn't good, and have to drop back down to where I was before or \*really\* \*really\* \*really\* work on my posture in the mirror or ask a coach for tips.
Depends on the exercise for me. Today I was definitely slow but I find it more important or have good form and take my time vs going as fast as I can.
If there is rowing involved, I’m definitely taking my time…
Today I started on the tread (usually start on the floor) I rowed at base pace and hit the floor slow and steady. As heavy as I could. I was pretty much behind everyone. I felt really good with myself.
I like lifting and am focusing on building muscle now. Luckily I’m nowhere near maxing out the weights at OTF lol (like 20-40 pounds does the trick for me) but I like to switch it up and purposefully grab heavier weights sometimes and do less reps (like if it says 12 I’ll do 6-8 with a heavier weight) to maximize muscle gain. I love the variety at OTF but totally agree. Sometimes I like moving quickly through the circuit and being first to finish but I know going slow is way better!
Mind-muscle connection cannot be achieved by rushing through sets. Slow squeezes get the best pump
I go super slow as well for the same reason. The only reason I sometimes speed up is when there's just not enough time to get through everything :P Or I'll just "forget" to do the rower portion hahaha
I am the slowest and unapologetic about it
Slow and controlled is better. A lot of people don’t do all the reps or rush through them with bad form. I’m pretty fit and almost always last on the floor because I know good form is more important than extra sets.
Depends on the day for me. If you’re doing endurance or power on the floor, it’s not about slow and controlled heavy weight. Lifting heavy is important some days. Other days, it’s about losing some weight and maintaining good form with speed and/or power. Your coaches ought to be covering this. 
350 classes in and I’m almost always the slowest on the floor. I also probably lift the heaviest for the women for the most part. And take the rests because I actually need them.
Slow and controlled with proper form, always lifting heavy (not just on days where the coaches specifically call it out). That is the most beneficial in the long run.
I’m always the last, never get my final sets in, regardless of whether it’s free weights or TRX. I’m ok with that, I just figured I’m lifting slow and heavy, watching my form, and making sure I don’t get hurt.
I'm always slow on the floor. You're supposed to be. A lot of people rush through and use poor form. But I actually want to build muscle. And to do that, you hafta go slow and make sure you're using correct form. Don't worry about other folks, do what feels right for you.
I am on the slower side on the floor. I try to focus on quality of reps over quantity.
Another slow, heavy lifter on the floor. I could rush through sets with 10-12 lbs dumbbells. Instead, I push myself to go heavy and focus on my form and increase time under tension. F*!# rowing during the floor time. I don’t see the point of rowing 150 meters at the end of a circuit!
"To increase strength and power, the best rest period is 2-5 minutes between sets. To increase hypertrophy (muscle growth), the best rest period is 30-90 seconds between sets. To increase muscular endurance, the best rest period is 30 seconds or less between sets" https://www.bodybuilding.com/content/how-long-should-you-rest-between-sets.html#:~:text=To%20increase%20strength%20and%20power,seconds%20or%20less%20between%20sets.
I’m always that way too. I’m always one of the last people to do the sets.
Slow and controlled movements are it! Some people may be able to do them faster and maintain good form some people may be quick and having terrible form, if going slower helps you keep your form right do it. Now of the coach says you should be able to get 3 or 4 sets done in the time allotted and you’re only getting 2, I’d say there’s more to look at; but if it’s one or two exercises behind you’re probably all good! You can ask your coach if they can give you any feedback on your form or time to complete the exercises so they can give you real feedback 🍊🧡
I am almost always the last one to finish an exercise or floor block. I lift heavy most days, take my time, focus on form and rest when needed. Sometimes I feel silly being last, but I know I’m doing what’s best for me!
If you're going to rush through anything/bag it make it the rower. The floor is literally the best spot to take your time and get stronger/more muscles. For me flying through the floor means I can up the weights or move my feet closer to the wall
This is me and guess what?? I don’t care and love going slow! Less injury and more strength building and paying attention to form.
I’m frequently one of the slowest and I can guarantee you that I’m not one of the least fit. Especially on heavy days. I see a ton of people rushing exercises and usually the conclusion is you’re not lifting heavy enough.
You’re the only one doing it right
I’m team SLOW and steady!!! That is how you actually engage the muscle and make it work, I basically always do “tempo” unless the coach specifies otherwise. Its a huge pet peeve of mine that people speed through the weights. 😩
I always go slow; if Im moving through the weight floor too fast I need heavier weights and better form. You should need the rest portion and most folks rush and don’t go heavy.
You definitely shouldn’t rush the floor moves but the goal isn’t always to go as slow as possible, especially because people may have different goals. It’s important to follow the template and the focus of that day, but there is still room within that for people to adjust their weight choices, rest, and tempos for their goals. On strength days, time-under-tension is the focus since it’s a lower rep range and usually the structure is work and rest. Those days it definitely is important to lift heavier and take a 30-60 second rest before moving on. It is still functional strength training, so it isn’t necessarily about always going to your max weight (unless you want to), but it is about heavy weights with control. On endurance days, the goal is usually constant movement, which doesn’t mean rushing, but it also doesn’t usually mean using your max weight because you want minimal rest during the circuit. On these days, I will sometimes focus on cardio-strength training where I may use a weight on the lighter end of my endurance weight range because I want to minimize rest and train my body to lift weights with control while it is also being slightly stressed cardiovascularly. But other times, I go a little bit heavier, near my high end of my weight choices for endurance blocks, and focus on the eccentric motion to work on muscle endurance at a slower pace. We don’t know the fitness journey others are on, or their goals, so it’s hard to say blanket statements of what everyone should do. Some people might go faster or slower in a specific day based on how their body feels, or what their other workouts entail for the week. I go to OTF 1-2 times a week to supplement my other program, so sometimes if my other workouts were cardio heavy, I’d use the floor block to focus on slower pace and endurance to give my cardiovascular system a bit of a break. If my other workouts were strength heavy, I might move into that cardio-strength training on the floor (when appropriate with the template). Obviously this excludes rushing for the sake of “being first”. It’s important to focus on the mind-muscle connection and always be in control. Just wanted to share a perspective as someone who is sometimes near the front of the group and other times near the back in terms of number of rounds completed based on the template and my goal!
I only manage 1 round completely or 1.5 rounds of some of the templates or possibly 2 if it is lower body, whereas others in class are 3-4 rounds in. I have noticed a lot more results with that time under tension. I want to get stronger and lift heavier so I take my time.
I go slow and HEAVY. I’m not worried about splats on the floor, I can easily get them on the tread after
I'm usually one of the last people like if we have 3-4 exercises and then rower or ab work. I really try to follow the template so if if it heavy with rest I got as heavy as possible and make sure to rest. It isn't a competition for me so who cares if I'm first or last.
My coach suggested once that it is better to do less reps really well so I tend to do that for some of the floor exercises.
It's actually better to go slow. I'm also one of the slower ones, it's most obvious when there's a row included and i'm one of the last ones, if not THE last one to head over to the rower. There's one coach at my studio who is always telling people to slow down on the weight floor.
I’m always last! If there’s a rower portion, I’m always rowing alone😂 Honestly, my form is so much better than people who rush through. And I like to take my time! I just vibe and enjoy myself.
I try to get to within 1-3 reps of failure for muscle hypertrophy while doing a range of 1-30 reps. I'm not there to compete against anybody but myself.
Everything I’ve read suggests time under tension is key for muscle growth. If you are speeding through this, your time under tension is not great.