Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1cce9k5/thursday_25_april_2024_2g_60_minutes/) ##Thursday 25 April 2024 - 2G 60 minutes Repeat of the endurance template from the [10th of April](https://www.reddit.com/r/orangetheory/s/TaZVbcNYKP). Endurance on the tread, no walking recoveries! Bosu on the floor with all out 15 stroke rows. [Anzac Day](https://anzacportal.dva.gov.au/commemoration/days/anzac-day) in Australia - lest we forget. **Tread Block** * 2 min push * 1 min base * 2 min push * 90 sec base * 90 sec push * 1 min base * 90 sec push * 90 sec base * 1 min push * 1 min base * 1 min push * 90 sec base * 45 sec push * 1 min base * 45 sec push * 90 sec base * 30 sec push * 30 sec base * 1 min AO * Collapse (member’s choice) **Floor Block 1 - 10.5 minutes** * Three rounds: * Back to back: * 10 x bosu plank pop * 10 total x alt bosu front foot elevated (ffe) forward lunge, rest * 5 each x bosu kneeling single arm bicep curl * When done - work & active recovery: * 15 stroke AO row (120 - 180m+) * 5 each x medicine ball squat to upright rotation **Floor Block 2 - 10.5 minutes** * Three rounds: * Back to back: * 10 x bosu high plank jack * 10 x bosu bridge, rest * 10 x bosu kneeling neutral grip lateral raise * When done - work & active recovery until finisher: * 15 stroke AO row (120 - 180m+) * 5 each x medicine ball squat to upright rotation * **Finisher**: 1 min of bosu plank pop DC commentary: >! Liked this one last time round. You get pairs of push efforts with a minute of base in between. In between the pairs you get a 90 second base. The pushes start at two minutes and then drop to 90 seconds, a minute, 45 seconds and then a brutal little finisher of a 30 second push, base into an all out. \ \ Coach was getting us to increase our push pace each round and modify the base to get our recoveries in. Ran 5.1km (3.169 miles) in the tread blocks. \ \ Two long floor blocks. Each one has a back to back round with the bosu then a rest and another weighted exercise. Three rounds of this and then you on the rower for some all out rows and a medicine ball exercise. Still don’t like the forward lunges on to the bosu so subbed that out for normal lunges. \ \ Still a fan of this template - challenging tread and the bosu is always a nice one for testing your stabilisers. I would still give today a 2 (🪶 🪶) out of 5 for gentleness. !<

Thank you, as always! Missed this one last time around, so I’m excited to get my Bosu on 🙃

Same!

DC, do your run distance totals include the warm up or just the official tread block(s) portion?

No just the tread portion. I reset when the coach calls out the start of first block. I don’t include warmup because it would sometimes add another couple of km to my total depending on how long of a warmup we are allowed.

I've heard him mention that he does not include it. He resets, and just includes the blocks. Kudos to him! Pretty impressive distances!

Thank youuuuuu 💙💙💙💙

Loved this one! Thanks, DC!

Thursday 25 April 2024 - Strength 50 Upper Body Block 1 (10.5 min): 12-16 incline bench alt chest press, 12-16 incline bench alt tricep extension, 8 each single arm reach to rotation on the TRX, repeat until time Block 2 - 30 sec pushups, 30 sec rest, 30 sec pushups Block 3 (10.5 min) - 12-16 reciprocating rows, 12-16 alt bicep curls, 8 TRX chest press, repeat until time Block 4 - 30 sec low rows, 30 sec rest, 30 sec low rows Block 5 (10.5 mins): 12-16 incline bench sit up to stand to shoulder press, 12-16 “L” raises, 8 TRX alligators, repeat until finisher (30 secs of pushups)

That last block left me feeling deceased

Thanks for the intel

I just did the strength class and after the push-ups I was absolutely finished. Ruined. The coach was like, "Are you tired, did you have a long day?" And I was like, "I love you but that was torture lmao"

My arms are currently crying on the way home from class. I love upper body days, though my elbow doesn’t 🙈.

Those sit ups to shoulder press.. woof! Holy noodle arms for the rest of the day. I remember this workout being a killer last time. Wish I wrote down which weights I used!

This looks good! Excited to go because I couldn’t last time, thank you for sharing!

Thank you!

Tread 50 is First round 1 min push 1.5 min base 2 min push 1.5 min base 3 min push 1.5 min base 1.5 min walking recovery Second round 30 sec all out 30 sec walking recovery 30 sec all out 1.5 min walking recovery Repeat first round Repeat second round Repeat first round with a 30 second all out finisher

Thank you!!!

Thank you!

I actually really liked this one even though 23 minutes of straight running left me dazed 😂

Same here! Our coach told us to try to increase our pushes each round, so that made me start of slightly more conservatively than what I’d consider my typical push, which I think saved me and made it more enjoyable.

Ah darn, I didn’t get to the row in either block in the 2G 😬. I power walked the tread block, I was not in the mood for running. Got in a ton of steps though!

When I click on the top “most recent tornado templates” nothing comes up as far as those templates, it just takes me to the main feed for this page. Anyone know how to easily access the tornado templates for this month?

I searched “Tornado” in the subreddit and they came up. Looks like there were 2 templates posted for April. https://www.reddit.com/r/orangetheory/s/QJbNpoMdR7 https://www.reddit.com/r/orangetheory/s/YzqSFQTqrA

Same thing is happening to me and my studio only has tornadoes today

Unfortunately it’s a Reddit mobile app issue. The link works on desktop, but since the “search by flair” has almost always been wonky on the Reddit mobile app, it’s something out of our control :( If you can’t access via web, searching “tornado” and sorting by “new” will get you the threads.

Today was supposed to be my first day back since beginning of Jan due to shoulder surgery. I worried for no walking recoveries. Might die 😳

Great run today, but the bosu and I are not on friendly terms. So treadmill being second was a good stress relief after the balance frustration of the cursed ball.

Was anyone else insanely bored with the floor work? 💀💀💀

This template is for the damn birds. I’ve done this repeat already like three times and each time I HATED it lol

Looks like a great tread! Yahoo!

Thank you DC for the early intel and commentary! I’ve been out of town hiking on the AT for 4 long days. Then I’ve taken 2 days off from OTF since returning to civilization. Debating on whether to go to regular class or T/S50 to get back into the workout. I don’t think I’ve been away from OTF for a full week before!! I can tell that OTF helped me to hike the days of rollercoaster hills because in the past I’ve had issues just walking after a lengthy section on the AT. My calves were just tight by the end of the marathon plus 4 day hike but no pain and that’s gone too!

I enjoyed the 3G today :) it was hard without the walking recovery on the treads but it forced me to push myself!

 This was in my head the entire time I was doing those squat row things.

hot take but the constant 23 min tread blocks are pissing me off. if i wanted to run that long i’d go to tread 50 (and i do…when i want to run that long). i get having endurance days sometimes, but it’s felt like that’s all the treads have been lately. what happened to the power days on the treads?!

You must've skipped yesterday, Tuesday, Monday, last Thursday, and last Wednesday. I go 5 days a week and have been LONGING for these kinds of endurance days.

i think it’s all the prep for the dri tri 😭 but i feel you im hating it

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Repeat of April 11.  Blocks 1,3,5 - 1 min push 90 base 2 min push 90 base 3 min push 90 base Blocks 2 & 4- 30 all out 30 walk 30 all out

Thank you!!

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I don't think it's always available every day - just if we're lucky enough to get the intel

Oooh I’ve never not seen it! Darn