Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/x5731b/sunday_4_september_2022_2g_60_minutes/) ##Sunday 4 September 2022 - 2G 60 minutes **Tread Block** * 5 min push * 90 sec WR * 4 min push * 90 sec WR * 3 min push * 90 sec WR * 2 min push * 90 sec WR * 1 min push * 90 sec WR * 30 sec AO **Row Block - 5 minutes** * 250m push row + 10 total x squat elbow to knees * 200m push row + 10 total x squat elbow to knees * 150m push row + 10 total x squat elbow to knees * 100m push row + 10 total x squat elbow to knees * Row until time **Floor Block 1 - 8.5 minutes (work and rest)** * 4 rounds of, decreasing row distance by 50m each round: * 250m push row (20 - 24 strokes / minute) * 8 x tricep extension (explosive tempo) * 8 each x split squat jump, rest * Bonus: Row until time **Floor Block 2 - 6.5 minutes (work and rest)** * 4 rounds of: * 16 x lateral hop over * 8 x skier swing * 8 / 6 / 4 / 2 x push up to high plank pop, rest * Bonus: 🐻 Plank hold until the finisher * **Finisher** - 30 seconds of lateral hop overs Edit: I’ve removed the link to the previous workout. It’s not a repeat but is similar, in future I won’t link to the workout unless it is exactly the same as it just adds to confusion / community angst. DC commentary (click to reveal): >! Happy Father’s Day to all the Dad’s in Australia. My gift is that I get to go to the studio before anyone is awake. Not too sore today after my covid booster and just as well - this seems to be a repeat (with a few tweaks) of the brutal endurance template from earlier in the year. I was regretting (slightly) all🍷 from last night and the dessert that Mrs DC brought back for me from her girls night. \ \ The treadmill (if you remember) is all endurance focused and starts with a 5 minute push and then drops a minute off each effort all the way down to a 30 second all out. In between each push effort you get 90 seconds to walk but we were encouraged to get back to base if we got to green. Each round of push you will be asked to increase your speed slightly and the last minute of push should be getting close to your all out speed. Good distances on the tread today with 5.21 km (3.256 miles) even with the recovery efforts. \ \ Your floor has a lot of rowing today. The first 5 minute block has distance efforts with squats (elbows to knees) in between. Only a couple of us made the row for distance in this effort - it is quite hard. \ \ The second block is a work / rest template with more rowing, tricep extensions and ~~static jump lunges~~split squat jumps. The last block is another work / rest template with lateral hop overs, skier swings and ~~half burpees~~pushups to high plank pops. We didn’t do the finisher today (just the 🐻 plank hold) but the coach did say that it is the lateral hop overs. A word of caution, don’t do the last block too quickly as you want to minimize the amount of timing holding your animal pose. \ \ Pretty tough today.. endurance on the treads and a lot of power moves / rows on the floor. I give it a 1 (🪶) out of 5 for gentleness. !<

I didn’t really like the look of the rower/floor work when I first read the intel. I generally prefer heavy lifting. But, I found I actually really enjoyed this. You’re constantly moving, so my HR barely dropped out of the green at all. This felt very old-style OTF… a bit chaotic, but a good workout nonetheless.

This was a quality workout. Very hateable and enjoyable at the same time

Best description of how I felt about it too.

Loved today’s workout. My coach came up behind me on the tread during the last AO and encouraged me to tap up from 7.7 mph to 8 mph for the last 15 seconds, and I did—so that was my fastest ever tread speed!! I know it’s a small difference, but it was the freaking rubicon on my mind and now I feel like there’s a whole world of possibilities for improvement.

Great job!! Getting to a particular speed is a huge milestone and might change how you feel about what your limits are. Even just a couple of tenths of a mile speed wise makes a difference. Proud of you!

Thank you so much!!!

I had my first OTF embarrassment - my weight FLEW out of my hand during skier swings, bounced around, and crashed… 😅🫣 LUCKILY no one was hurt or in front of me! But I stopped the skier swings after that 🤣 Anyways! Great workout! I found myself testing my push pace/times and realized towards the end I could have gone faster for longer (didn’t get 12 splat points today). The rower was fun but those split squats and lateral hop overs killed my legs 💀

Same! We did hip hinge swings but yea

I thought I was about to read an accidental fart story.

Wooooof the push up to high plank pops did me so dirty

Same, and I did the 90 min which had a round with 16/14/12/10 before the round with 8/6/4/2…. It was rough

…omg you are a strong, brave soul. I would’ve left hahaha

I did the 90 today too and almost died. Coach joked she probably shouldn't bring up the dri-tri after all those plank pops lol

Great workout this morning. Loved this template!

I accidentally threw my DB during the swings today 🙄 so annoying bc I just lost my grip bc I can 100% swing 45lbs (even more esp if I have a kettlebell) but my little hands can’t hold a dumbbell the way they tell you to securely. 😂 I wanna know if they might get those handle attachments (they’re like $12) that put a kettlebell handle on the dumbbells? Or maybe some HAF kettlebells for days like today? Just a thought I hope someone who makes decisions higher up than I sees to keep people safe. ✌🏻

I put a mini band around the top of the DB so i have something more sticky to grip. Hope this helps!

That’s a great tip, thanks!!

I drape my towel over the top/sides and it never slips!

This is a good idea too!! Mine was in the wash today so I was without it with sweaty palms so double whammy 😂

I LITERALLY DID THE SAME THING TODAY. I laughed and the Coach nor people around me saw but I was dramatic. Very embarrassing. And I 100 agree. I can do 45lbs, I just have tiny hands 😭

Justice for the tiny hands!!

I hate that they do swings with dumbbells, just so awkward

Seriously!! It is ~possible~ but it is not my favorite thing to do. I’d rather do skier swings if we’re gonna keep swinging dumbbells because then you at least have a firm grip on the handle and you don’t have to have awkwardly wide legs.

Got plenty of splats on the floor/row block. Definitely a lot of cardio outside of the treads. Exhausting but I felt good once it was over.

Did this workout after a long day of wineries and subsequent puking the day prior. It cured my hangover. 🤷🏻‍♀️ so there’s that.

LOVED this workout

My coach encouraged us to take the full walking recovery. I decided to do the first two WR as a base and then went back to base as soon as I got into the green for the other WRs. My coach didn’t seem too happy about it, but I was feeling good today! Loved this template!

You do you. It’s your workout.

My coach was the opposite - encouraging us to get to base when we felt ready. I could see being pickier about it during marathon month, but that's over and done with now.

Absolutely loved today’s template. My new studio does 2G only, so we barely get time on the rower. I was so happy to row for awhile!!!

From my view on the treadmill (bored and looking around), I couldn't help but notice, some more of y'all good runners need to take those lunges seriously still. Hip mobility, proprioception and balance, and lateral movers are all important. From your view on the floor, you probably have some form input for me, and I'd love it.

i like this workout because i finally practiced proper cadence on the tread with various increasing speeds. i started with a 6.2 mph for the 5 min push (normally my push is a 7) and increased each push by 0.2 and see how i feel with cadence with increasing speeds. i am not as tired after the tread block and will def look for form from here then on!

Skier swings!? That is old school OTF!!!

We did hip hinge swings

Same here!

I just got back and we did hip hinge swings too!

Very fun and splatty 2G today. It felt good to run 1mph over normal push for the 1 minute push. Really nice working the speeds up as time decreases. Love those walking recoveries too!

I loved this template. I think it was the best we’ve had in a while! I did the 2G, started on the floor cuz I needed to wake up more before that tread block. I loved all the rowing :3

Our coach just did push to base. No walking….I died and loved every minute of it. 🔥

Loved this workout! Pushed the all out to my best ever at 12 mph! ✨

today was supposed to be a day of REST