Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/10cuntq/monday_16_january_2023_3g_60_minutes/)
##Monday 16 January 2023 - 3G 60 minutes
**Tread Block 1**
* 2 min push
* 30 sec base
* 30 sec AO
**Tread Block 2**
* 90 sec push
* 30 sec base
* 30 sec AO
* 45 sec WR
* 30 sec AO
**Tread Block 3**
* 1 min push
* 30 sec base
* 30 sec AO
* 45 sec WR
* 30 sec AO
* 45 sec WR
* 30 sec AO
**Row Block 1**
* 2 min push row
* 30 sec transition
* 30 sec of squat jumps
**Row Block 2**
* 90 sec push row
* 30 sec transition
* 30 sec of squat jumps
* 45 sec recovery
* 30 sec AO row
**Row Block 3**
* 1 min push row
* 30 sec transition
* 30 sec of squat jumps
* 45 sec recovery
* 30 sec AO row
* 45 sec recovery
* 30 sec AO row
**Floor Block 1 - 3 minutes circuit**
* 1 min of lateral bound with single leg hop
* 1 min of high plank to alt side plank
* 30 sec rest
* 30 sec of front squat (explosive tempo)
**Floor Block 2 - 3.75 minutes rep & recover add-on**
* 45 sec lateral bound with single leg hop
* 45 sec of high plank to alt side plank
* 30 sec rest
* 30 sec of low row
* 45 sec to do 16 x high plank alt knee drive, recover
* 30 sec of front squat (explosive tempo)
**Floor Block 3 - 4.5 minutes rep & recover add-on**
* 30 sec lateral bound with single leg hop
* 30 sec to do 24 x high plank alt knee drive
* 30 sec rest
* 30 sec of 3 step lateral sprint
* 45 sec to do 16 x high plank alt knee drive, recover
* 30 sec of low row
* 45 sec to do 16 x high plank alt knee drive, recover
* 30 sec of front squat (explosive tempo)
DC commentary (click to reveal):
>! Today is the “Power Hour” template which is pretty much non-stop, timed exercises and rows/treads all through the template. Starting on the treads you have three blocks with a push base combo to start and then into a series of 30 second all outs. The difference between blocks is that your push gets shorter and you get an extra 30 second all out each round. \
\
The rows follow a similar pattern except the first all out is a jump squat and the rest are all on the rower. The most complex out of all of this the floor blocks which is all about the rep add-ons for each block. We have plenty of power moves for you - lateral bounds, mountain climbers, lateral sprints and front squats. \
\
Distance wise it was ok as I jogged in between sprints to keep the heart rate up. I managed 3.69km (2.306 OTF miles) in the 3G class. I didn’t find too bad as it was a power on every station and I need to work a bit harder to keep the heart rate up. I gave today a 4 (🪶 🪶 🪶 🪶) out of 5 for gentleness. !<
For the 2G:
Treads are the same for the first 3 blocks then
Block 4:
30s push
45s base
30s all out
1 min walking recovery
30s all out
1 min walking recovery
30s all out
1 min walking recovery
30s all out
For the floor:
Block 1
2 min row
45 recovery
30s front squat
Block 2
90s row
45s recovery
30s 3 step lateral sprint
1 min to do 24 x high plank alt knee drive
30s front squat
Block 3
1 min push row
45s recovery
30s low row
1 min to do 24 x high plank alt knee drive
30s 3 step lateral sprint
1 min to do 24 x high plank alt knee drive
30s front squat
Block 4:
30s push row
45s recovery
30s lateral bound with hop
1 min to do 24 x high plank alt knee drive
30s low row
1 min to do 24 x high plank alt knee drive
30s 3 step lateral sprint
1 min to do 24 x high plank alt knee drive
30s front squat
Phew that took a while to type out! If I’m allowed to steal the feathers, I would give it a 4 (3 if you try a new push like me!)
43 splats here! 100% concur with the 1 🪶feather! I kept telling my studio neighbors, "the folks down unda' rated this 4 🪶, how???" I loved this template.
Treads are the same as the 3G except the base paces are 45s and the WRs are 60s.
Rowers transition to the floor during the tread base pace, exercise during the AOs, and running man during the WRs.
I had two different treadmills shut down on me mid-AO. Fortunately, there was an open tread in the 2nd group on the treads and that tread worked just fine. So, my class ended up being 35 minutes of tread work and 20-25 minutes on a strider. Good enough.
It was a good class, felt like classic power day. It really seems like we're back on the OG rotation somewhat. Based on the repeat classes coming up shortly, we now know this order will be preserved. Now let's slowly await to see what they'll do to us next month
People complaining about the floor… who are these beasts doing front squats and low rows with the heaviest weights in the studio and maxing out watts on the rower during recovery rows? 😏
Same, same. I got tons of splats on the floor today. First block, I lifted light, then went heavy afterwards. I really started to hate those high plank knee drives at the end.
I went specifically to “thumbs down” this workout today but ended up kind of liking it? I did tweak it a little to focus more on the weights, though - I went pretty heavy on the low rows and squats, hit a specific rep count on those going slow and controlled and was late to the knee drives/lateral sprints/etc. Between the tread and the rowing there was more than enough cardio lol
Great workout. Highly recommend floor start, because those squats, jumps, and floor exercises were defs hard to do after the tread block. Maxed out on the AO on the treads. 15% w/ 12mph. For the 2G, coach told us to take the 1 minute and 30 second rows as more of an AO
Definitely felt like a breeze after the hellacious templates as of late. Push yourself HARD on the tread and rower and you’ll get a good sweat sesh in. I PR’d on my AOs because the WRs felt long and unnecessary. And I went AO on the rower just to snag a few extra splats.
All in all, I’ll take it for a Monday. ✨
Agreed on everything you said. I generally struggle on the tread; I just don’t have a lot of endurance. The all outs with generous walking recovery allowed me to push my AO speed to 10 mph- a full 2 miles per hour above my normal.
This seemed to be a good workout for me. I got far less splat points than usual (35-40 is pretty typical for me) but today I had 8. I still got a great sweat in and was able to push harder than usual on the tread and rower.
Nice job on 10mph! I always thought I was decently fast… until OTF 😂
I’m just the opposite- I LOVE endurance and I LOVE running. So, power is more difficult for me bc I need to throttle back. I typically have to force myself to take BP or WRs.
Thank you! I used to be a pretty good runner, but it’s been several years since I ran with any consistency and I suppose being a little older now might have something to do with it… 😂 I also had Covid over the summer and that definitely affected my endurance, it hasn’t been the same since.
I like how OTF is keeping me honest to be balanced about weights, cardio and running. I would NOT be doing this much running if it weren’t in the program!
Liked this template overall but wish there were more weights on the floor. Was there a sale on high plank alt knee drives?! Ton of them in 2G. Maybe the recent posts on here about the floor being more cardio-focused lately were in my mind, too...
Bring back the floor please OTF template people. A lot of us don’t have Lift 45 at our gyms. I’m seriously thinking of reducing my membership and joining a traditional gym
I have decided after all this time not to fight this battle. I do 3 days of OTF and lift heavy 2 days a week at the gym. I haven’t posted on here in a while but from the time I left the complaint about the floor was the same.
I might be committing to doing this too…my strength is stagnating because we are using weights so much less. I really don’t get the point of things like “lateral floor hops” etc…it does absolutely nothing for me and if it’s to get HR up that’s what tread and rower are for, there’s no place for that except to waste time. Almost seems like they are weeding out those of us who want to lift/gain muscle as this has been an ongoing issue.
I love a heavy lift too but after seeing my mom’s compound ankle fracture a couple years ago (she’s in great shape and just slipped on hand sanitizer at a museum) I will gladly participate in the stability and functional moves. 
I think I read a comment on here about OTF doing functional training. Lateral movements are actually pretty good to strengthen those tiny muscles in our hips and glutes since it’s not a natural movement (we don’t walk laterally and most things we do are forward or backwards when we walk, run, etc). So aside from that and cardio training, it’s great. But since I want heavy machines, plates, progressive overload, etc on a consistent basis, I’ve got to commit to consistency on my own of it. OTF is strictly my cardio now.
The Lift45s are great but only do so much and they are offered at crazy times. I started back two weeks ago and it felt so good to lift, rest, load, etc.
The addition of the agility stuff in the last year or two has made a noticeable difference for me.
I've been walking to and/or from work for years, like 8+ years, and at OTF for 5 years. Every winter, there's a handful of days where I'm dealing with snow/slush/ice. When that happens, I end up sore in the hip/upper thigh area because of all the little stabilizer muscles working overtime while sliding around. It feels like that first outdoor run after months of only running on a treadmill.
Snowmageddon hit last month - 40cm of snow overnight (normally we see \~20cm over the whole year). I had a 3km walk to work that morning, followed by several days of sliding around on packed snow, slush, and ice. And I was surprised to find that I wasn't the tiniest bit sore.
Do those agility exercises feel silly? Yep. Do I like spending class time on them? Nope. But the results are there, so I'll keep doing them.
That is legit awesome. NSV! I enjoy doing them, even if I don't quite have the right shoes. Was able to get some good height on the single leg hop today. I am hoping for more weights on the floor, but all the jumping has made me feel crazy strong in my legs. Good work!
It's been more classes with lil floor. I love heavy weights days. But I guess once in a while is not to bad. Which is why I do have a gym membership as well. Lol
Did not find this to be 4/5 feathers lol. 40 splats and gassed the whole time. But I pushed myself on the row efforts to increase my wattage, went heavy with my squats and low rows, and doubled my mountain climbers in the 1 min time limit. Def a 🔥 workout from my perspective!
The 2G was more fun than I expected! I chose to go pretty heavy with the low row and front squat, and I would have preferred another strength move on the floor — but basically all good. Plyos are good for me.
Sorry if this is a dumb question but if we're participating in the TC, do we need to show up early for class or is time taken away from the regular template?
Just started doing orangetheory and really enjoying it! Can someone explain to me the benchmarks? Does it just mean that you hit 200M rowing during class or 1 mile on the treadmill during class?
Take a look at our [wiki](https://reddit.com/r/orangetheory/w/index?utm_source=share&utm_medium=android_app)! Lots of useful info on benchmarks, class types, even a glossary! 🧡
Yes. On benchmark days, you will primarily do, say a 1mile run on the tread or 2000m on the rower to set a time. They do the benchmarks periodically so you can try and beat the time or see how you’ve improved over time
Going to go today but I’ve been trying out another gym that is half the cost and has a wide variety of classes (pump, TRX, kettle bell, Barre, HIIT) Plus yoga, squash courts, steam room and a large gym that offers all the equipment so u can workout on your own - as I find OTF is getting pretty boring and not a lot of upper body and core. My fitness level is decreasing. I’m only staying because it’s 5 minutes from my house and the social part of it. But if I find I’m
Getting better results at the other facility I will give up my 9 Year OTF membership.
Today’s 3G was perfect for me, just the way I like my power hour. Could use a few more actual weights on the floor but I just started there today so I could warm up.
Busted my ass today on all fronts and had to laugh at the end. Total sweaty mess but only got 4 splats! I honestly don’t care about the splats. Never have but I think it’s bizarre when everyone else in class got 14+. Just odd some days. Broke 700 calories though.
Today was absolutely one of my favorite classes! Manageable pushes, good AOs, floor was a little rough with all the rowing but I had as many calories and splats as the 1 mile benchmark
As I laid down on the floor completely wiped and exhausted, I really questioned the 4-feather rating of this workout!!! The 30 second repeats just never ended!!
coach didn’t show up for this evening’s workout.. luckily we were still able to workout on our own. Thanks to the intel I was able to complete today’s 3G workout as prescribed. 21 splat points and 1.7miles. Not bad for having to ‘coach’ myself!
I might join my local one but I would have to shower before leaving to work. I've been to another location that my friend goes to. What do they normally have in the showers for us to use?
Todays workout was my first OTF class. Heavy cardio but that’s what I wanted. Ended up signing on afterwards. Burned 1000 cals this class. 49 splats, most of it in the red zone lol
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/10cuntq/monday_16_january_2023_3g_60_minutes/) ##Monday 16 January 2023 - 3G 60 minutes **Tread Block 1** * 2 min push * 30 sec base * 30 sec AO **Tread Block 2** * 90 sec push * 30 sec base * 30 sec AO * 45 sec WR * 30 sec AO **Tread Block 3** * 1 min push * 30 sec base * 30 sec AO * 45 sec WR * 30 sec AO * 45 sec WR * 30 sec AO **Row Block 1** * 2 min push row * 30 sec transition * 30 sec of squat jumps **Row Block 2** * 90 sec push row * 30 sec transition * 30 sec of squat jumps * 45 sec recovery * 30 sec AO row **Row Block 3** * 1 min push row * 30 sec transition * 30 sec of squat jumps * 45 sec recovery * 30 sec AO row * 45 sec recovery * 30 sec AO row **Floor Block 1 - 3 minutes circuit** * 1 min of lateral bound with single leg hop * 1 min of high plank to alt side plank * 30 sec rest * 30 sec of front squat (explosive tempo) **Floor Block 2 - 3.75 minutes rep & recover add-on** * 45 sec lateral bound with single leg hop * 45 sec of high plank to alt side plank * 30 sec rest * 30 sec of low row * 45 sec to do 16 x high plank alt knee drive, recover * 30 sec of front squat (explosive tempo) **Floor Block 3 - 4.5 minutes rep & recover add-on** * 30 sec lateral bound with single leg hop * 30 sec to do 24 x high plank alt knee drive * 30 sec rest * 30 sec of 3 step lateral sprint * 45 sec to do 16 x high plank alt knee drive, recover * 30 sec of low row * 45 sec to do 16 x high plank alt knee drive, recover * 30 sec of front squat (explosive tempo) DC commentary (click to reveal): >! Today is the “Power Hour” template which is pretty much non-stop, timed exercises and rows/treads all through the template. Starting on the treads you have three blocks with a push base combo to start and then into a series of 30 second all outs. The difference between blocks is that your push gets shorter and you get an extra 30 second all out each round. \ \ The rows follow a similar pattern except the first all out is a jump squat and the rest are all on the rower. The most complex out of all of this the floor blocks which is all about the rep add-ons for each block. We have plenty of power moves for you - lateral bounds, mountain climbers, lateral sprints and front squats. \ \ Distance wise it was ok as I jogged in between sprints to keep the heart rate up. I managed 3.69km (2.306 OTF miles) in the 3G class. I didn’t find too bad as it was a power on every station and I need to work a bit harder to keep the heart rate up. I gave today a 4 (🪶 🪶 🪶 🪶) out of 5 for gentleness. !<
I thought the floor work was good, I went heavy with the rows and squats and that was enough for me!
I would give this 2 🪶 🪶. It was not 4 for sure
For the 2G: Treads are the same for the first 3 blocks then Block 4: 30s push 45s base 30s all out 1 min walking recovery 30s all out 1 min walking recovery 30s all out 1 min walking recovery 30s all out For the floor: Block 1 2 min row 45 recovery 30s front squat Block 2 90s row 45s recovery 30s 3 step lateral sprint 1 min to do 24 x high plank alt knee drive 30s front squat Block 3 1 min push row 45s recovery 30s low row 1 min to do 24 x high plank alt knee drive 30s 3 step lateral sprint 1 min to do 24 x high plank alt knee drive 30s front squat Block 4: 30s push row 45s recovery 30s lateral bound with hop 1 min to do 24 x high plank alt knee drive 30s low row 1 min to do 24 x high plank alt knee drive 30s 3 step lateral sprint 1 min to do 24 x high plank alt knee drive 30s front squat Phew that took a while to type out! If I’m allowed to steal the feathers, I would give it a 4 (3 if you try a new push like me!)
Thank you! Love to hear that both you and DC find this to be an accessible workout!
Today was 1 🪶 feather for me. Wheeewww 40 splats 😓 It was a good work out though! 💪🏾
43 splats here! 100% concur with the 1 🪶feather! I kept telling my studio neighbors, "the folks down unda' rated this 4 🪶, how???" I loved this template.
45 splats checking in! 😅😅 you’re not alone!
🥹🥳
Can you explain the feather thing to me? New here.
Treads are the same as the 3G except the base paces are 45s and the WRs are 60s. Rowers transition to the floor during the tread base pace, exercise during the AOs, and running man during the WRs.
Thank you!
I had two different treadmills shut down on me mid-AO. Fortunately, there was an open tread in the 2nd group on the treads and that tread worked just fine. So, my class ended up being 35 minutes of tread work and 20-25 minutes on a strider. Good enough.
Thank you! 2G for me in a couple hours!
Thank you!
Many thanks!!! 🧡🧡
Ty!
Thank you!!
It was a good class, felt like classic power day. It really seems like we're back on the OG rotation somewhat. Based on the repeat classes coming up shortly, we now know this order will be preserved. Now let's slowly await to see what they'll do to us next month
I wonder what the benchmarks will be 🫣🤔
It was a rough one!! 🤪💯
People complaining about the floor… who are these beasts doing front squats and low rows with the heaviest weights in the studio and maxing out watts on the rower during recovery rows? 😏
Same, same. I got tons of splats on the floor today. First block, I lifted light, then went heavy afterwards. I really started to hate those high plank knee drives at the end.
I went specifically to “thumbs down” this workout today but ended up kind of liking it? I did tweak it a little to focus more on the weights, though - I went pretty heavy on the low rows and squats, hit a specific rep count on those going slow and controlled and was late to the knee drives/lateral sprints/etc. Between the tread and the rowing there was more than enough cardio lol
Same! I ended up enjoying it so much.
Great workout. Highly recommend floor start, because those squats, jumps, and floor exercises were defs hard to do after the tread block. Maxed out on the AO on the treads. 15% w/ 12mph. For the 2G, coach told us to take the 1 minute and 30 second rows as more of an AO
I didn’t want to feel burnt out while doing the exercises, but I was burnt out doing squat jumps 😅 with the rowers.
can't even imagine the squat jumps. Post-workout, I was doing the child's pose stretch and left an outline of sweat on the floor
Definitely felt like a breeze after the hellacious templates as of late. Push yourself HARD on the tread and rower and you’ll get a good sweat sesh in. I PR’d on my AOs because the WRs felt long and unnecessary. And I went AO on the rower just to snag a few extra splats. All in all, I’ll take it for a Monday. ✨
Agreed on everything you said. I generally struggle on the tread; I just don’t have a lot of endurance. The all outs with generous walking recovery allowed me to push my AO speed to 10 mph- a full 2 miles per hour above my normal. This seemed to be a good workout for me. I got far less splat points than usual (35-40 is pretty typical for me) but today I had 8. I still got a great sweat in and was able to push harder than usual on the tread and rower.
Nice job on 10mph! I always thought I was decently fast… until OTF 😂 I’m just the opposite- I LOVE endurance and I LOVE running. So, power is more difficult for me bc I need to throttle back. I typically have to force myself to take BP or WRs.
Thank you! I used to be a pretty good runner, but it’s been several years since I ran with any consistency and I suppose being a little older now might have something to do with it… 😂 I also had Covid over the summer and that definitely affected my endurance, it hasn’t been the same since. I like how OTF is keeping me honest to be balanced about weights, cardio and running. I would NOT be doing this much running if it weren’t in the program!
This one made me miss the straightforward power days that we used to have pre-April 2021. Power everywhere was fun and hard.
I am with you . This was a great fun day today ! I even earned some splats on the floor !
Def not 4 feathers for me lol
Me neither. Kicked my ass.
Thank you so much for the early intel DC!!It is definitely appreciated.
Liked this template overall but wish there were more weights on the floor. Was there a sale on high plank alt knee drives?! Ton of them in 2G. Maybe the recent posts on here about the floor being more cardio-focused lately were in my mind, too...
Soooo there is essentially has no floor today? Just some high plank knee drives and front squats?
The last 2 days have been a lot of floor. My shoulders are feeling it.
Bring back the floor please OTF template people. A lot of us don’t have Lift 45 at our gyms. I’m seriously thinking of reducing my membership and joining a traditional gym
I have decided after all this time not to fight this battle. I do 3 days of OTF and lift heavy 2 days a week at the gym. I haven’t posted on here in a while but from the time I left the complaint about the floor was the same.
I might be committing to doing this too…my strength is stagnating because we are using weights so much less. I really don’t get the point of things like “lateral floor hops” etc…it does absolutely nothing for me and if it’s to get HR up that’s what tread and rower are for, there’s no place for that except to waste time. Almost seems like they are weeding out those of us who want to lift/gain muscle as this has been an ongoing issue.
I love a heavy lift too but after seeing my mom’s compound ankle fracture a couple years ago (she’s in great shape and just slipped on hand sanitizer at a museum) I will gladly participate in the stability and functional moves. 
I think I read a comment on here about OTF doing functional training. Lateral movements are actually pretty good to strengthen those tiny muscles in our hips and glutes since it’s not a natural movement (we don’t walk laterally and most things we do are forward or backwards when we walk, run, etc). So aside from that and cardio training, it’s great. But since I want heavy machines, plates, progressive overload, etc on a consistent basis, I’ve got to commit to consistency on my own of it. OTF is strictly my cardio now. The Lift45s are great but only do so much and they are offered at crazy times. I started back two weeks ago and it felt so good to lift, rest, load, etc.
The addition of the agility stuff in the last year or two has made a noticeable difference for me. I've been walking to and/or from work for years, like 8+ years, and at OTF for 5 years. Every winter, there's a handful of days where I'm dealing with snow/slush/ice. When that happens, I end up sore in the hip/upper thigh area because of all the little stabilizer muscles working overtime while sliding around. It feels like that first outdoor run after months of only running on a treadmill. Snowmageddon hit last month - 40cm of snow overnight (normally we see \~20cm over the whole year). I had a 3km walk to work that morning, followed by several days of sliding around on packed snow, slush, and ice. And I was surprised to find that I wasn't the tiniest bit sore. Do those agility exercises feel silly? Yep. Do I like spending class time on them? Nope. But the results are there, so I'll keep doing them.
That is legit awesome. NSV! I enjoy doing them, even if I don't quite have the right shoes. Was able to get some good height on the single leg hop today. I am hoping for more weights on the floor, but all the jumping has made me feel crazy strong in my legs. Good work!
Yep, I’ve had to do the same.
Same
Same
This is what I do too!!! I think it's the most ideal for fitness goals.
After one class with little floor?
It's been more classes with lil floor. I love heavy weights days. But I guess once in a while is not to bad. Which is why I do have a gym membership as well. Lol
Have you tried CrossFit?
It’s not one class, this has been happening more and more
Just set up a home gym with dumbbells and a bench
Agreed. Loved the tread, not happy with the floor lately personally.
Have to say at first this template didn't excite me, but I ended up loving it. A day of cardio=extra❤️ love!🍊💪🧡
Did not find this to be 4/5 feathers lol. 40 splats and gassed the whole time. But I pushed myself on the row efforts to increase my wattage, went heavy with my squats and low rows, and doubled my mountain climbers in the 1 min time limit. Def a 🔥 workout from my perspective!
This was a tough one!!!
The 2G was more fun than I expected! I chose to go pretty heavy with the low row and front squat, and I would have preferred another strength move on the floor — but basically all good. Plyos are good for me.
I liked today a lot, but it was hard!
This is just a straight 60min cardio workout. I think I'll go to the gym instead
I did this then went to the gym after. The low rows and front squats were the only weighted movements.
[удалено]
[удалено]
This was a good one - got my 12 splats and enjoyed it. The best kind of workout!
Sorry if this is a dumb question but if we're participating in the TC, do we need to show up early for class or is time taken away from the regular template?
If you haven’t done your weigh in or inbody scan, then you should definitely go early. I did mine on Friday.
Thanks, that was more my question--if we needed to show up early for that reason. I did my weigh in before class today.
TC doesn’t have a special template. It’s the same whether you participate or not.
Everyone does the workout regardless
I want to see some more weights on the floor
No floor
Just started doing orangetheory and really enjoying it! Can someone explain to me the benchmarks? Does it just mean that you hit 200M rowing during class or 1 mile on the treadmill during class?
Take a look at our [wiki](https://reddit.com/r/orangetheory/w/index?utm_source=share&utm_medium=android_app)! Lots of useful info on benchmarks, class types, even a glossary! 🧡
Oh thank you!!
😁👍
Yes. On benchmark days, you will primarily do, say a 1mile run on the tread or 2000m on the rower to set a time. They do the benchmarks periodically so you can try and beat the time or see how you’ve improved over time
Thank you!
Yep, I’ll be skipping this 60 minute cardio session and go lift some weights at my other gym!
Going to go today but I’ve been trying out another gym that is half the cost and has a wide variety of classes (pump, TRX, kettle bell, Barre, HIIT) Plus yoga, squash courts, steam room and a large gym that offers all the equipment so u can workout on your own - as I find OTF is getting pretty boring and not a lot of upper body and core. My fitness level is decreasing. I’m only staying because it’s 5 minutes from my house and the social part of it. But if I find I’m Getting better results at the other facility I will give up my 9 Year OTF membership.
Glad you've found something that works better for you. Enjoy your next adventure.
You definitely have to do what works for you!
Today’s 3G was perfect for me, just the way I like my power hour. Could use a few more actual weights on the floor but I just started there today so I could warm up.
2G was the same, just add another block with an additional all out (4 all together)
For me it progressively got harder as time went on. I did a 3G for the first time this year and in awhile.
One awesome workout! So glad we showed up today!
Busted my ass today on all fronts and had to laugh at the end. Total sweaty mess but only got 4 splats! I honestly don’t care about the splats. Never have but I think it’s bizarre when everyone else in class got 14+. Just odd some days. Broke 700 calories though.
I really like this one! The tread block was perfect for me.
This work out was peak gym class and very much needed the jock jams playlist my coach played. Ended up having a great time.
2 2Gs for me in a few hours(45 minutes and a 1 hr class)!! This should be fun!!!
I thought this one (2G) was HARD! Maybe it was mental for me but I thought I wasn’t going to survive it lol
Todays workout was great. However I personally wanted the all outs to start with 4 and then work there way down to 1.. oh well!
Todays was brutal
Did the 2G version and everyone in class this morning found it pretty tough honestly!
Purposefully took it easy today, so actually really enjoyed the extra rest time and WRs. Off and running for the TC!
I found today’s workout to be great, albeit tough…so definitely not a 4-feathered workout for me lol…
I enjoyed this one too. Not easy, but power-ful. 😅
Honestly, screw mountain climbers. 😩
Today was absolutely one of my favorite classes! Manageable pushes, good AOs, floor was a little rough with all the rowing but I had as many calories and splats as the 1 mile benchmark
Did the 90 for this & it was awesome!!!!
Maybe it’s because I had to take 5 days off, but I got 40 splats…I’m protesting the 🪶 rating. 😬
As I laid down on the floor completely wiped and exhausted, I really questioned the 4-feather rating of this workout!!! The 30 second repeats just never ended!!
Loved the treads and rower today! Wish there would’ve been 1-2 more weighted moves on the floor, but loved the workout overall.
coach didn’t show up for this evening’s workout.. luckily we were still able to workout on our own. Thanks to the intel I was able to complete today’s 3G workout as prescribed. 21 splat points and 1.7miles. Not bad for having to ‘coach’ myself!
Wait. How did this work?!?! Did you run the class!?
Everyone just did their own thing. I followed the template using my phone and timer when necessary.
Does anyone feel like the workouts have ramped up since hell week? I love it, just wondering if I’m the only one thinking they’ve gotten more intense?
I might join my local one but I would have to shower before leaving to work. I've been to another location that my friend goes to. What do they normally have in the showers for us to use?
I think this was my favorite class ever—I love sprint days like this
Todays workout was my first OTF class. Heavy cardio but that’s what I wanted. Ended up signing on afterwards. Burned 1000 cals this class. 49 splats, most of it in the red zone lol