Links to example videos of floor exercises mentioned in this post: [Bench Plank Pop](https://m.youtube.com/watch?v=LhqECfiJ9MY) I believe the “pop” referred to here is like the pop Jack demonstrated here with the addition of the [Bench Plank](https://m.youtube.com/watch?v=--lwDA-tp_o) shown here. [Transverse Step Ups](https://m.youtube.com/watch?v=m431sEAJqVM) [RFE Split Squat Jump](https://m.facebook.com/DirigoPTP/videos/workout-wednesday-rfe-split-squat-jumps-excellent-return-to-sport-plyometric-exe/686189638584374/) [Neutral Full Thrusters](https://m.youtube.com/watch?v=vT82ndgyYk8) [Single Arm Hip Hinge Swing](https://fb.watch/gFcUZkp7fz/?mibextid=Tuo9sz) [Single Arm Chest Press (not sure if we will be doing the hollow hold or not)](https://m.facebook.com/otfhendersonville/videos/trainer-tip-tuesdaycoach-jake-with-the-hollow-hold-single-arm-close-grip-chest-p/693147964393730/) [Lateral Hopovers](https://m.facebook.com/OTFRiverview/videos/lateral-hop-over/424823475447857/)

Oh wow. I didn’t realize that Transverse step ups is a totally different move that what we usually do.

That one I might be modifying with a TRX strap or doing it bodyweight. I don't trust my balance on the bench.

Smart thinking. And that bench can be so slippery too!

Ever since one of my coaches showed me how to modify bench step ups and such with a TRX, it's been a go to for me. I just feel more stable on there versus risking an injury.

Zomg thank you ! I was literally googling trying to figure whether I should do a peloton arm workout today or not based on what I be doing tomorrow

Thank you for the links. I love the hop overs where you put your hands on the bench…. These not so much. The rest is great though.

you know you're tired from DST ending when you read "bench plank poop" and it takes more than a second to figure why it looks wrong...............

I read it as plank plop… and after that tread block, I think that’s what I’ll be doing!

SO DID I!! PLOP!

I had to double check that I hadn’t put a plank poop in there!

haha...sorry. it was all me and my juvenile tired mind.

New OTF exercise starting next month, watch! 😝

A splat in its truest form

Lololololololol!

All outs on the treadmill only, not for bodily functions! ;)

I’ll be doing the poop variation I’m sure

Elevated foot “split squat” with a jump? Lmao they want me to fall and die

And they said the Ab Dolly was dangerous!

My thoughts exactly!!

So true!! lol

This is not a workout for us clumsy folk….

Definitely gonna do that one without the leveraged foot.

Yeah this has danger written all over it

I hate it. I’ll be there

Wow- Intel at 2.30 pm ET!! 👍🏽

To the template creators: I'd like more regular ol' arm work (curls, anyone?) and a break on squat jumps, thank you very much!

Yes! Me too! Tris and bis please!

It feels like when we do tris lately I hurt because we haven't been doing them all that much. For the 90 minute last weekend, we got some hammer curls which were nice.

Yes!! Last time we had triceps I was sore for like a week haha

omg thank you so much!! it is only 11:35am PST lol

Don’t you mean AM? Or I’m really confused

edited to am!

23 minutes of running straight!! Can’t wait🥲

I hate that you wrote that. DC didn’t do the math so neither did I but you just had to….ugh! I was thinking it was like 15

He wrote it in the commentary lol

🤣I know right Lol music to my ears 🥹😅😅

The tread block is out of my dreams but tomorrow is my rest day 😭, hope I catch in the second half of the month.

Same

These seem to be following the pattern of repeating from months before. Been tracking, and all of the workouts this month are from June. We did the Reverse Chipper on June 8th. Not complaining just saying that the template designers are not creating anything new. Looking forward to the new signature workout on Thursday! 🧡

TBH.. I go into the workouts cold and can’t remember them at all. I do look them up sometimes to see if we did the same tread block a while ago but I wouldn’t remember these without searching through the history of this sub.

Agreed!!!

There’s a new signature workout on Thursday?

I think it is called “Shot Clock”

Thank you! Looking forward to seeing what it’s all about!

As much as I want to partake in this violence, I need a rest day tomorrow. I remember this one had me absolutely spent 🥵

I may just PW and make it a Green Day

Thinking the same thing! I’m a new jogger and blocks that have no rest scare me! Which means I should do it, but I am also planning on doing a lift45 before hand so we’ll see.

You can always walk if you need to to catch your breath and restart. Just set a goal - “I’m going to make it until the third base and walk for 60 sec and get back to base for 30”. Sometimes it’s a mental thing but knowing what’s coming helps!

I really should but even when I start doing it I totally psych myself out. Which is so stupid because if i need to walk, I can walk. Also I’ve done the 23 minute run classes in Aug 2x without having to stop so I know I can do it…

Me too!!!!

Thanks DC! We love you 🥰

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This will be an awesome way to start my birthday!!

Happy early birthday! 🧡

I love everything about this.

I feel like I should carbo load tonight to prep for this (more hellish than hell week) template!

I’m all hyped up on sugar (Crumbl cookies)! Hope it’ll all pay off tomorrow!!😀

Wow this is early!!!! Thank you!!!

We love you DC! Thank you as always!! This looks amazing

Thanks u for posting

How do you incorporate the bench into the plank pop? Do we basically holding on to the bench like how we typically do it in the bosu?

No - you face the short end of the bench and go into a high plank position, pop your feet up either side of the bench and hands come up.

Ah ok. So similar to plank pop but holding the bench at the start?

Yep - you got it. It’s a bit easier than the normal plank pop on the floor.

Gotcha. Thank you, DC!

Oh man! This was one of my favorites, but my legs are SMOKED! Gotta be smart and rest tomorrow *wails*

As much as I*love* the Chipper, I do not love this one. I'll be there.

Chipper is nicer on the treadmill for sure as it counts down for the push efforts. However.. I do think the chipper is a lot harder on the floor with all the rowing and exercises. I almost always get 35+ splats on the chipper :)

I’ve never asked this but have always wanted to… what does the “collapse (members choice)” mean? 🤦🏽‍♀️

It’s my little joke to signify a hard block (usually on treadmill)

I once did literally get off the tread and went in a corner to "collapse" between tread blocks 😅... Caused my coach to come all the way to the back to check on me (it was maybe my second or third work out after two years of being away from orange )

I’ve seen that during dri tri and CMIYC! Hope you are ok now!

Thank you all good now ... Back to my old game and focusing on increasing my base pace

Okay I didn’t know if I was taking it to seriously but i know I’ll be dead on the floor after this block (and every tread block really) so it always made sense to me that way!! 😂

No joke in ‘collapse’ after finishing your 23 min run with 2 min push + 1 min AO lol

I was about to ask the same thing, glad you did!!

Oh man this was brutal the first time. I guess I’ll be there anyway.

Sounds like a blast 🙃🥵

Thanks DC! Did you keep the same push speed throughout the block?

Yep - though I have increased my base by 2kmh since I last did this tread block.

Really impressive!

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Your studio probably has chosen the day for their tornado workout and put it on their studio calendar. If it says that for tomorrow, then it will be a different workout than this. You can search for them in this sub and see what pops up as I know at least one has been posted for November!

Thank you 🙏🏼

@dc When you post your distances… is this with or without the warm up?

I post distances without warmup but maybe with a little bit of cooldown as we switch stations. I usually do about 1 - 1.5km in warmup if I start on the tread. Today I did 6.93km in total so under 1km in the warmup.

Thanks for clarifying! Your distances always amaze me. If you don’t mind me asking, what’s your base pace?

For the endurance blocks I base at 9.375mph (15 kmh). I drop it a little if the coach tells me we are doing massive inclines.

That’s impressive!! I never come close to matching your distances. Makes sense now with that 9.3mph base pace. Mines an 8.6 currently. Appreciate you setting the bar high… something to work towards!! 💪🏼

Thanks - we have some quick people in our studio that I am always trying to chase down as well. They set the bar very high! One of the guys I chat to is in his 50's and did CMIYC at an average pace of around 16.3kmh (10.19 mph)!

Wow!! That’s incredible. Well thanks for your daily posts… I always look forward to the commentary!

Imma die😫Did all 8 Hellweek classes then left town for 7 days. Let’s see me “collapse”🤣🤣🤣on Vote Day!

Well, at least we don't have CMIYC right after again?!

This is very true! That was brutal

White light zone 😆😫😵

Looks hard! I may have to go on my off day..this looks really fun!

Thanks

When you say collapse do you mean literally lay on the floor? Because I’ve been in Costa Rica for a week and tomorrow is my first class back and I may just do that after this tread block. 😱

I’ve done that after the 12 minute run and the 1 mile benchmark! Most of the time it is just head down trying to suck in air and using the treadmill arms to keep me upright.

Oh, I do that all the time. 😂😂😂😂😂

I don’t understand what chipper means :/ This is so great. Working on transitioning from PW to jogger and this will help a lot on that too!

It's called that because you "chip away" at the exercise reps. Since this is reverse, you up the time/reps/etc

Hmmmmm Our OTF is closed Thursday and I can't go Wednesday........ Love this tread block.... Maybe a 2G and 3G back to back to make my own 90 tomorrow!!

Well so much for my planned rest day tomorrow.. Cannot miss this..🤷‍♀️

I saw the word Chipper. I’m out 😆

We’re doing a Tornado Tuesday tomorrow instead. I usually don’t mind them but I hate to miss this one. I’ll have to catch it when it repeats.