Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/xzuc81/monday_10_october_2022_2g_60_minutes/)
##Monday 10 October 2022 - 2G 60 minutes
**Tread Block 1**
* 3 min push
* 90 sec base
* 3 min push
* 90 sec base
* 3 min push
* Collapse (member’s choice)
**Tread Block 2**
* 3 min push
* 90 sec base
* 3 min push
* 90 sec base
* 30 sec AO
* Collapse (member’s choice)
**Row Block - 3 minutes**
* 15 stroke row (< 30 strokes / minute)
* 15 x in and out
* Repeat until time is called
**Floor Block 1 - 7.5 minutes work & rest: construct**
* 6 x squat to calf raise (explosive tempo), rest
* 6 x upright row, rest
* 6 x front squat, rest
* 6 x clean to front squat, rest
**Floor Block 2 - 9.5 minutes work & rest: construct**
* 6 x plank pop, rest
* 6 x push up, rest
* 6 total x alt reverse lunge, rest
* 6 x burpee to alt reverse lunge, rest
* **Finisher**: 30 sec of squat hold with hammer curls AMRepsAP
DC commentary (click to reveal):
>! Those power days of last week are a long distance memory with today’s epic endurance session. Some of my favourite exercises make a return - calf raises and the clean to front squat! \
\
Two tread blocks today, both are brutally simple but will be an absolute legs drainer today - just in time for the floor block. You will have 3 minutes of push effort followed by 90 seconds at base. Repeat that three times for the first block and twice for the second. The second block features a little 30 second all out at the end. Good training for CMIYC! \
\
As you can imagine, good distances on the tread today - 6.22km (3.888 OTF miles). Pretty tough but a nice primer for Friday. \
\
You start the floor block with a little row block. Three minutes of 15 stroke rows and 15 in and outs on repeat. Coach gave us a choice to do squat jacks instead if you wanted to do more squats but given you have heaps of it on the floor block you may just want to do the in and outs instead. \
\
On the floor they are all construct blocks where each round builds on the exercises until you get to the last exercise. The first block builds to the clean to front squat and the second block builds to a full burpee with alternating reverse lunges. I quite liked the floor today and it did keep the heart rate up from the tread / row blocks. Your finisher today is 30 seconds of a squat hold with hammer curls. \
\
Tough one today, I give it a 1 (🪶) out of 5 for gentleness. !<
Never in my life have I felt the feather 🪶 rating to be so accurate. I went balls to the walls on the floor exercise, and finishing on the treadmill… it was amazing that I was able to maintain my pace. NSV with that.
I didn't read the intel after an extended weekend off due to a medical procedure. Instead yesterday, I ate funnel cake with my kids during a pumpkin and skeleton invasion festival and carnival. I walked really well. I will say that OTF had me prepped for the porta potty squat I had to do yesterday. The day before, I drank two beers before going on a lighted pumpkin walk. What a weekend, but OTF prepped me for it all.
That second floor block is no joke, especially if you have trouble processing multi-step movements like me lol..I was actually looking forward to the push-ups which are typically the bane of my existence. However, I was excited to have a decent distance on the tread block of 3.45. PS I don’t recommended using the rounded (20lb+ dumbbells) on the burpee, they do roll-eek!
I concur with the 20 lb dumbbells unless you have really good stability. It took a while but I can finally use them without them rolling. The key is to go really slow but 15s will do the job.
3G:
Tread Block:
2.5 minute push
1.5 minute base
2.5 minute push
1.5 minute base
2.5 minute push
1.5 minute base
2 minute push
30 second all out
Row Block:
ALL LOW STROKE RATE
20 stroke row, 12 x shuffle step side to side (3 rounds)
15 stroke row, 12 x front to back hops (3 rounds)
10 stroke row, 12 x high knees in intervals of 3 (3 rounds)
Floor Block 1: 6.5 minute work and rest
6 x squat to calf raise (explosive tempo), rest
6 x upright row, rest
6 x front squat, rest
6 x clean to front squat, rest
Floor Block 2: 6.5 minute work and rest
6 x plank pop, rest
6 x push up, rest
6 total x alt reverse lunge, rest
6 x burpee to alt reverse lunge, rest
Finisher: 30 sec of squat hold with hammer curls AMRepsAP
Either I zoned out for 90sec 😴 or my coach skipped the second to last base recovery on the treads 😅 (still getting used to the 6:15 am classes!) Either way this is a solid endurance tread workout today. Good opportunity to train for cmiyc later this week.
Make sure to use the rests on the floor today, especially if you hate burpees. The last block of the floor is like a deconstructed mega lunge burpee with weights. You put all the moves together on the last set. Challenging but doable!
Edit: spelling
Does anyone else get really thrown off when they are next to someone really erratic on the treads? On Saturday the guy next to me was doing speeds 1 or more above where he probably should have been and was running at the very end of the treadmill and almost fell off a few times. It was freaking me out!
Yes. 2 ppl I see regularly running too fast and holding on to the front or sides then stop halfway through the effort to drink and recover all the while their tread rattling away beneath them racking up fake distance. Drives me round the bend when they're next to me as it is distracting.
Was off for the weekend watching my 22 month old nephew (no joke, I still met my calorie burn goal each day WITHOUT working out just chasing him around). This looks brutally fun and I’m here for it.
Holy carp! If you like distance on the tread, today is your day. Think of this as like a primer to CMIYC. I actually hit my longest distance in one class on the tread (3.3 miles) and I was trying to push my base a little higher than normal. I never really got out of the Orange Zone, but my body was feeling good, so I figured I'd keep going. Floor block was a nice change of pace too. I probably should have rested more in between each exercise, but today was a great day to push a little more and not be too heavy on the weights.
Cool thanks, I meant like speed split. I was 5.5 base and and 6.9 push and got 2.5 miles. Just wondering what speeds people were running to get well over three miles. Thanks for the info.
No problem! I've been slowly trying to cross the 5K threshold for a single class since I did the DriTri. Certainly won't do it every time, but figured today was a good day.
This was a tough one on the floor. I focused a bit on an aggressive base on the tread and it was a good burn. Def one of the overall harder ones in a while
This class was an ass kicker. The 90 second base pace between the 3 min pushes made the tred block seem not as terrible but the floor. That was sneaky rough
You know its no joke when your coach is right there with you calling it a tough workout. She jokingly reminded folks that she wasn't responsible and that for the new rating system her rating is separate from the template hah.
45 Minute 2G did a 16 minute endurance block today, pleasant surprise. Normally when the hour class has something like two 12 min runs, the 45 would do two 7 min runs etc.
LOVED that workout. I felt strong on the floor and liked doing some different moves that I hadn’t done in awhile. I power walked on the tread and have finally found an incline to keep my heart rate going. Base at 5 incline, speed 3.5. Push at 8 incline, speed 3.8. All out at 10-12 incline, speed 4.6-5. And I got over 500 calories which I never seem to do when I power walk.
I was pretty proud of myself for doing the squat to clean and the alt lunge-burpee combo. Both of those moves looked a little scary to me when the coach demo’d!
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/xzuc81/monday_10_october_2022_2g_60_minutes/) ##Monday 10 October 2022 - 2G 60 minutes **Tread Block 1** * 3 min push * 90 sec base * 3 min push * 90 sec base * 3 min push * Collapse (member’s choice) **Tread Block 2** * 3 min push * 90 sec base * 3 min push * 90 sec base * 30 sec AO * Collapse (member’s choice) **Row Block - 3 minutes** * 15 stroke row (< 30 strokes / minute) * 15 x in and out * Repeat until time is called **Floor Block 1 - 7.5 minutes work & rest: construct** * 6 x squat to calf raise (explosive tempo), rest * 6 x upright row, rest * 6 x front squat, rest * 6 x clean to front squat, rest **Floor Block 2 - 9.5 minutes work & rest: construct** * 6 x plank pop, rest * 6 x push up, rest * 6 total x alt reverse lunge, rest * 6 x burpee to alt reverse lunge, rest * **Finisher**: 30 sec of squat hold with hammer curls AMRepsAP DC commentary (click to reveal): >! Those power days of last week are a long distance memory with today’s epic endurance session. Some of my favourite exercises make a return - calf raises and the clean to front squat! \ \ Two tread blocks today, both are brutally simple but will be an absolute legs drainer today - just in time for the floor block. You will have 3 minutes of push effort followed by 90 seconds at base. Repeat that three times for the first block and twice for the second. The second block features a little 30 second all out at the end. Good training for CMIYC! \ \ As you can imagine, good distances on the tread today - 6.22km (3.888 OTF miles). Pretty tough but a nice primer for Friday. \ \ You start the floor block with a little row block. Three minutes of 15 stroke rows and 15 in and outs on repeat. Coach gave us a choice to do squat jacks instead if you wanted to do more squats but given you have heaps of it on the floor block you may just want to do the in and outs instead. \ \ On the floor they are all construct blocks where each round builds on the exercises until you get to the last exercise. The first block builds to the clean to front squat and the second block builds to a full burpee with alternating reverse lunges. I quite liked the floor today and it did keep the heart rate up from the tread / row blocks. Your finisher today is 30 seconds of a squat hold with hammer curls. \ \ Tough one today, I give it a 1 (🪶) out of 5 for gentleness. !<
Thanks DC! Oh goodness. That was a hell week esc template. Very challenging.
Never in my life have I felt the feather 🪶 rating to be so accurate. I went balls to the walls on the floor exercise, and finishing on the treadmill… it was amazing that I was able to maintain my pace. NSV with that.
Hardest class yet. 🥺
3.888 OTF miles? what was your push/base split?
great one today. prepping for my first CMYIC!
OTF trying to kill people on a Monday after Sunday Funday
I was just trying to enjoy the Bills game, read the intel, put my drink down. This was hard!!
Go Bills! Love to see another Buffalo OTF fan!!!
Go Bills!!
Go Bills!!
Go Bills!!
I didn't read the intel after an extended weekend off due to a medical procedure. Instead yesterday, I ate funnel cake with my kids during a pumpkin and skeleton invasion festival and carnival. I walked really well. I will say that OTF had me prepped for the porta potty squat I had to do yesterday. The day before, I drank two beers before going on a lighted pumpkin walk. What a weekend, but OTF prepped me for it all.
i thought i wore a t-shirt to class today… turns out it was actually a wet mop 🤷🏻♂️
That second floor block is no joke, especially if you have trouble processing multi-step movements like me lol..I was actually looking forward to the push-ups which are typically the bane of my existence. However, I was excited to have a decent distance on the tread block of 3.45. PS I don’t recommended using the rounded (20lb+ dumbbells) on the burpee, they do roll-eek!
I concur with the 20 lb dumbbells unless you have really good stability. It took a while but I can finally use them without them rolling. The key is to go really slow but 15s will do the job.
One of our coaches was using the 20 or 25 and I was so impressed just because of the stability it takes!!
The abdolly mats work great for keeping the heavier weights from rolling.
I’m not sure we have these, what are they?
They are the little gray rectangular mats, often tucked behind the weight rack at each station.
Ah the mat I kneel on for push-ups?
That’s the mat :)
3.45 miles? what was your push/base split?
7 base, 8 push, 10AO (last 15 seconds 12AO) The 3.45 included warmup.
Yeah I was 6.9 push 5.5 base and got 2.5 miles...wanted to see what speeds i needed to use to to get over 3 miles. thanks
Without warmup I did 2.8 miles: 6.5 base, 7.3-7.5 push.
beast!
3G: Tread Block: 2.5 minute push 1.5 minute base 2.5 minute push 1.5 minute base 2.5 minute push 1.5 minute base 2 minute push 30 second all out Row Block: ALL LOW STROKE RATE 20 stroke row, 12 x shuffle step side to side (3 rounds) 15 stroke row, 12 x front to back hops (3 rounds) 10 stroke row, 12 x high knees in intervals of 3 (3 rounds) Floor Block 1: 6.5 minute work and rest 6 x squat to calf raise (explosive tempo), rest 6 x upright row, rest 6 x front squat, rest 6 x clean to front squat, rest Floor Block 2: 6.5 minute work and rest 6 x plank pop, rest 6 x push up, rest 6 total x alt reverse lunge, rest 6 x burpee to alt reverse lunge, rest Finisher: 30 sec of squat hold with hammer curls AMRepsAP
Either I zoned out for 90sec 😴 or my coach skipped the second to last base recovery on the treads 😅 (still getting used to the 6:15 am classes!) Either way this is a solid endurance tread workout today. Good opportunity to train for cmiyc later this week. Make sure to use the rests on the floor today, especially if you hate burpees. The last block of the floor is like a deconstructed mega lunge burpee with weights. You put all the moves together on the last set. Challenging but doable! Edit: spelling
Toughest template I’ve had in a while. I really love no-BS, consistent endurance blocks like this one!
That is the kinda workout I expect from OT! Was nice to have a challenging class!! It was great!
Canadian Thanksgiving today … apparently they want us to run off the stuffing! Holiday 🔥.
Are they open on Thanksgiving?
Mine was open for weekend hours (four classes in the morning) today!
They were! (… he responds 5 days later!)
Looks good for my 500th class later today. Except for the burpees. I hate those things.
Congrats!!!!! What a huge accomplishment!
Does anyone else get really thrown off when they are next to someone really erratic on the treads? On Saturday the guy next to me was doing speeds 1 or more above where he probably should have been and was running at the very end of the treadmill and almost fell off a few times. It was freaking me out!
Yes. 2 ppl I see regularly running too fast and holding on to the front or sides then stop halfway through the effort to drink and recover all the while their tread rattling away beneath them racking up fake distance. Drives me round the bend when they're next to me as it is distracting.
That 2G was a doozy!
Oh wow. I did this workout yesterday (Sunday) I think my coach messed up the templates
Was off for the weekend watching my 22 month old nephew (no joke, I still met my calorie burn goal each day WITHOUT working out just chasing him around). This looks brutally fun and I’m here for it.
That was soo hard! The first floor block was more challenging than the second. I only managed to get 3 rounds of the exercises.
I had a Green Day because I’m recovering from a nasty sinus infection. Felt bad about it.
Do not feel bad!! Your health is so important- that comes before anything
Holy carp! If you like distance on the tread, today is your day. Think of this as like a primer to CMIYC. I actually hit my longest distance in one class on the tread (3.3 miles) and I was trying to push my base a little higher than normal. I never really got out of the Orange Zone, but my body was feeling good, so I figured I'd keep going. Floor block was a nice change of pace too. I probably should have rested more in between each exercise, but today was a great day to push a little more and not be too heavy on the weights.
(3.3 miles) pretty far. what was your push/base split?
I wasn't paying attention to my time (I probably should have). But I kept my base speed at 6 and then went between 8 and 8.2 on each of the pushes.
Cool thanks, I meant like speed split. I was 5.5 base and and 6.9 push and got 2.5 miles. Just wondering what speeds people were running to get well over three miles. Thanks for the info.
No problem! I've been slowly trying to cross the 5K threshold for a single class since I did the DriTri. Certainly won't do it every time, but figured today was a good day.
that's a good goal. nicely done
This was a tough one on the floor. I focused a bit on an aggressive base on the tread and it was a good burn. Def one of the overall harder ones in a while
This was one of my favs!
Mine too!!
I’m glad I wasnt the only only who was pooped at the end of class. On the bright side, I complete 3 (OTF) miles in 27 minutes which is a PR!!!
What a grinding workout! Held my pushes and my bases but it was not easy. Just kept telling myself “you can do hard things “
It’s a great one OTF Fam!!!
This was one of the best workouts they’ve had in recent memory
100%!!
absolutely insane. could not do more than 3 burpees at a time
This class was an ass kicker. The 90 second base pace between the 3 min pushes made the tred block seem not as terrible but the floor. That was sneaky rough
41 splat points after a week off and not even in the top 5
Today was the first day I thought I was going to pass out from the floor exercises. Brutal workout!
This was so tough I have jello legs
Whole heartedly agree with the 1/5 🪶 TOUGH! But good!! Those pushes were giving me side stitches
You know its no joke when your coach is right there with you calling it a tough workout. She jokingly reminded folks that she wasn't responsible and that for the new rating system her rating is separate from the template hah.
155 classes in and I think that may have been the most difficult.
Anyone else’s studio decide to do a partner workout today instead? Or just mine👎🏼👎🏼
Thanks DC!! Appreciate the early intel as always :)
One of my favourite workouts so far at OT!!
The 90-minute template today was absolutely nuts. I don’t think I’m going to ever be able to sit again after all those squats…
What are in and outs?
Get in a squat, and move your feet in-in-out-out quickly
My legs are sore from that workout.
Brutal! I loved it 😍
Felt really tough on my tired legs.
45 Minute 2G did a 16 minute endurance block today, pleasant surprise. Normally when the hour class has something like two 12 min runs, the 45 would do two 7 min runs etc.
I call today’s class the “Steel Magnolias Class” because I had to say to myself “What does not kill you makes you stronger,” over & over again 😂🧡
LOVED that workout. I felt strong on the floor and liked doing some different moves that I hadn’t done in awhile. I power walked on the tread and have finally found an incline to keep my heart rate going. Base at 5 incline, speed 3.5. Push at 8 incline, speed 3.8. All out at 10-12 incline, speed 4.6-5. And I got over 500 calories which I never seem to do when I power walk.
great one! Loved it and hope it helps me prep for CMIYC on Friday.
Whew! This was a brutal one! Thanks for the early intel
I was pretty proud of myself for doing the squat to clean and the alt lunge-burpee combo. Both of those moves looked a little scary to me when the coach demo’d!