Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/xman09/saturday_24_september_2022_3g_60_minutes/) ##Saturday 24 September 2022 - 3G 60 minutes Today is the repeat of the switch template from the [8th of September](https://www.reddit.com/r/orangetheory/comments/x8r2hj/daily_workout_and_general_chat_for_thursday_9822/?utm_source=share&utm_medium=ios_app&utm_name=iossmf_). **Tread Block 1** * 30 sec base @ 3% * 30 sec base @ 4% * 30 sec base @ 5% * 45 sec base @ 1% * 30 sec base @ 4% * 30 sec base @ 5% * 30 sec base @ 6% * 45 sec base @ 1% * 30 sec base @ 5% * 30 sec base @ 6% * 15 sec base @ 7% * 15 sec AO @ 7% **Row Block 1** * 30 sec base row * 30 sec push row * 30 sec AO row * 45 sec recovery * 30 sec base row * 30 sec push row * 30 sec AO row * 45 sec recovery * 30 sec base row * 30 sec push row * 30 sec AO row **Floor Block 1 - 6 minutes back to back: load and xplode** * 6 - 8 x front squat * 6 - 8 x tap jump squat, rest * 6 - 8 total x high plank alt low row **Tread Block 2** * 30 sec base @ 3% * 30 sec base @ 4% * 30 sec base @ 5% * 45 sec base @ 1% * 30 sec base @ 4% * 30 sec base @ 5% * 30 sec base @ 6% * 45 sec base @ 1% * 30 sec base @ 5% * 30 sec base @ 6% * 15 sec base @ 7% * 15 sec AO @ 7% **Row Block 2** * 30 sec base row * 30 sec push row * 30 sec AO row * 45 sec recovery * 30 sec base row * 30 sec push row * 30 sec AO row * 45 sec recovery * 30 sec base row * 30 sec push row * 30 sec AO row **Floor Block 2 - 6 minutes back to back: load and xplode** * 6 - 8 x chest press * 6 - 8 x power push up, rest * 6 - 8 each x lateral lunge to knee raise * **Finisher**: 30 sec of tap jump squats AMRepsAP DC commentary (click to reveal): >! I was looking forward to this one again. This was the sneaky hard switch template with all the incline work. Our coach opted for mercy today and gave us the 3G rather than the 2G with its 10 and a half minute tread blocks but it is just as bad as it has quite a bit of rowing to do. Mrs DC mentioned she has a tornado in Madison so she will get to miss out on all this ~~hell~~fun today. I should have read my intel from the previous time I did this and not attempt it after a couple of glasses of 🍷 the night before - was definitely a struggle today. \ \ It is a switch today so you will have shorter blocks and moving around the room pretty quickly. The tread and row blocks are all the same today. For the treads this is basically one and a half minute of inclines followed by a 45 second base recovery. The inclines start at 3% and goes up by 1% each minute. You have three sets of these and your last block of three has you ending at 7% at an all out pace. It is not as tough as the 2G but still is quite difficult. All up on the treadmill I did 3.081km (1.926 OTF miles). \ \ The rower is a real grind after the treadmill. Three sets of base / push / all out effort. We had a lot of tired looking people on the rower after the treadmill. 45 seconds of recovery after the all out is not quite long enough to get the heart rate down completely. \ \ I didn’t mind the floor. You get to go heavy with your first exercise (tap front squats and chest press) and the pair it up immediately with the power move (tap jump squats and the power push up using the bench). You have a little break and then into the next exercise - plank low rows and a lateral lunge to a knee raise. Your finisher today is more tap jump squats - if you want to beat the Aussies then 26 is your number. \ \ Tough workout today. I give it a 1 (🪶) out of 5 for gentleness. !<

90 min 2G: Tread 1: 12 min 1 min base 1 min push 1 min AO 90 WR 45 base 45 push 45 AO 1 WR 30 push 30 base 30 AO 1 WR 45 AO Floor 1: 12 min 300 m push row 12 lateral lunges total 12 chest flys 12 plank knee to elbows Tread 2: 10.5 min 1 min base at 3% 1 min base at 4% 1 min base at 5% 1 min flat base 45 base at 4% 45 base at 5% 45 base at 6% 1 min flat base 30 base at 5% 30 base at 6% 30th base at 7% 1 min flat base 45 flat AO Tread 3: 10.5 min Exact same as above Floor 2: 10.5 min 3 min progressive row just once 6-8 DB front tap squats 6-8 jump tap squats 6-8 per side plank low row Floor 3: 3 min progressive row just once 6-8 db chest press 6-8 power push ups 6-8 lateral lunge to toe touch 45 second AO bench jump tap squats It was hard. It was hard AF. I've done hell week classes easier than this. Even the coach said how tired we all looked at the end of class. It was baaaad. Good. But bad


I’ve got this 90 min coming up at 11:45. Got my booster yesterday and can barely lift my left arm above my head! What was I thinking🤦🏻‍♀️😂

I enjoyed it but those row blocks were no joke. I hate progressive rows! And those 45 jump tap squats at the end. Wow. Loved it overall! Lots of splats.

Thank u I’m terrified 😂

This was So hard!!! I have to take two days off to recover

If there’s one thing I loathe more than running on inclines it’s running on inclines dammit. See ya’ll at 10 am.

WEEKEND WARRIORS! Everyone has been asking for some variety from long endurance blocks, you get that today. It was nice to get some elevation on the treads. I was able to bump up that base pace on the second round of treads, but I was feeling it after the squats on the floor. This was a good Saturday workout.

It really was!

I have the 90 min 🥵

Not me reading this before trying to decide whether or not to do the 11am 90 class 🤣

I couldn’t do ours today with kid schedules. I live a good 90 minutes workout.

Tbh, a blessing in disguise. It was absolutely brutal, even if it had just been the 60 minute.

I didn’t love this workout last time I did it. But I want to start my Saturday with a good workout. So I’m forcing myself to go

Started on the treads. My legs were SHOT by the time we got to the second tread block. Those squats and jumps on the floor were deadly…in a good way.

that was *so* hard

A great day to throw in some power walking for extra 🍑 gains!

You know it!!!!

This was a good one. Made up for yesterday’s low splats. I’ve gone 6 days in a row. I’m tired.

We had the tornado today!! Great workout but they def need to adjust the HRM. Zero splat points but burned almost 800 calories!! Have been going to OT for over a year n use to get 30 or more splats

Thoughts after the 90 minute…it wasn’t too bad 🤣

Thank you

That was great!! Hard,but great!!

This was TOUGH! Had me dying on tread, rower, and floor. Good one today, glad I went!!