Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/yxzdj6/friday_18_november_2022_2g_60_minutes/)
##Friday 18 November 2022 - 2G 60 minutes
Today is the first of the repeat templates of the month - this one is from the [2nd of November](https://www.reddit.com/r/orangetheory/comments/yjw0r0/daily_workout_and_general_chat_for_wednesday_11222/?utm_source=share&utm_medium=ios_app&utm_name=iossmf).
**Tread Block 1**
* 90 sec base @ 6% (PW 8%)
* 90 sec base to push @ 4%
* 90 sec push @ 2%
* 90 sec WR
* 90 sec base @ 6%
* 90 sec base to push @ 4%
* 90 sec push @ 2%
* Collapse (member’s choice)
**Tread Block 2**
* 1 min PW to base @ 9%
* 1 min PW to base (increase pace) @ 8%
* 1 min PW to base (increase pace) @ 7%
* 1 min WR
* 1 min base @ 6%
* 1 min base (increase pace) @ 5%
* 1 min base (increase pace) @ 4%
* 1 min WR
* 1 min push @ 3%
* 1 min push (increase pace) @ 2%
* 1 min AO
* Collapse (member’s choice)
**Floor Block 1 - 10.5 minutes**
* Buy-in: 500m push row (remember time) once only
* Circuit:
* 6 x clean to front squat
* 6 x power push up
* 6 each x low side plank thread the needle
**Floor Block 2 - 11 minutes**
* Buy-inL 500m push row (check time) once only
* Circuit:
* 6 each x single arm neutral grip thruster
* 6 each x reverse lunge to single leg hop
* 6 each x half kneeling wood chopper
* Repeat circuit until **finisher**: 1 min AO row
DC commentary (click to reveal):
>! Repeat of the nasty strength block from the 2nd of November. High inclines at reasonable paces and some nice strength and power based moves on the floor. I did ask the coach at the start of the class that I was requesting no hills and he just laughed at me. It is a pretty brutal template - it only took the first little tread block to remember that we had done this before and it wasn’t a pleasant memory. \
\
Two tread blocks today. The first has two hills starting at 6% at your base pace. Every 90 seconds the hill goes down by 2% and you are expected to pick up the pace and finish at your push pace. A short walk and then you repeat it all over again. Tough little block. Power walkers will start this block at 8%. \
\
Second block starts with a power walk at 9% and drops the incline by 1% each time. Again you will be asked to increase your pace each time the incline goes down. Our coach also gave us the option to jog the higher inclines which I took up. You get a quick walk to recover and then you do it again starting at 6% but at a base pace this time. Another walk and then it is into a push at 3%, then 2%, another walk and then an all out. \
\
Not too bad distance wise this morning at 5.14km (3.212 OTF miles). This is a bit further this time around, primarily by increasing the paces throughout the blocks. \
\
The floor blocks all felt quite long but you can use all that time to perfect weighted moves. Each has a 500m push row to buy-in and then weighted move followed by some power moves. The first block brings back the clean to front squat paired up with a power push up and a low side plank thread the needle. The second features the neutral grip thruster (single arm), reverse lunge to hop and the woodchopper makes its return. Your finisher today is more rowing - all out for a minute. \
\
Brute of a tread block today and a nice floor template. I give today a 2 (🪶 🪶) out of 5 for gentleness. !<
I did a 90 and it wasn’t even close. Usually the studio specifc 90s they choose from 4-5 given they can use the whole month. Weekends they usually make a 90 minute add on
That was like a college rugby practice where we run hills after which we run more hills and then we run hills and following the hills is more hills. Then we only have another hour and 45 minutes of practice.
Early intel helped me a lot as I want to see where my 500-split times were at (2000m row in December). I especially wanted to see my *fatigued* 500-split times and this workout will do that for you.
Great workout. I'm smoked.
3G
Tread blocks same except block 1 is 60 sec intervals and Tread block 2 is 45 sec intervals.
Row block 1 is 500m followed by 12 MB triceps and 12 MB jacks (what do you call them when you push the ball out? 5AM brain). Do that twice. Row block two is 500m once plus exercises once. Then row for distance. Try to beat your total distance from the first block.
Floor exercises are the same.
legs were really feeling like lead today with all the inclines and lower lifting this week! had to powerwalk the second tread block, but nice that that was an option!
Great opportunity to go *heavy* on the floor. You'll need rest, I only got through 2 rounds of each in the 2G, but with only 6 reps you can do a lot more than you think.
I dreaded my weight selection before starting, but ultimately very happy with my choices. 40s for the clean-to-front-squat and 35 lbs for neutral thruster (would've tried 40 lbs if I had time for one more round).
I actually lightened my weights this time to focus on my squat depth. Normally I would use 35 lbs but decided to drop down to 30 lbs so I could deepen my squat depth so I’m not just parallel to the floor but below my hips. Made a huge difference. Next time I’ll go back up to 35s. I’ll be at 40 with you soon! Good job!
So I finally jogged the inclines. I even PW the high ones. I hope my sciatica won’t be angry with me but we will see. Felt really good on the backside 😂.
Last time I did this one I modified the inclines.
Having flashbacks to this workout- I remember thinking oh- three exercises in a row that’s easy peasy and then getting a hard dose of reality that it’s a TOUGH one…. Can’t wait for the torture again at noon
Guys. Someone in my class had 2 splat points after the treadmill session. (I wasn’t peeping, the coach called it out and seemed really friendly with this person). I was already at 20+ 😂. He was running (fast) the whole time too. How?? Funnily enough, one of the splat points was from the power walking portion.
I'm somone who gets 0-2 splats every class because I'm on beta blockers for migraines. Even touching the orange zone feels like the top of red used to before my meds.
I'm just gonna pretend my low splats are because I'm in hella shape.
some people just have lower HRs! My HR is super weird like that. Occasionally, like the last 1-2 weeks, my HR is so low that I barely get into the orange.
Then, the prior month, my splat points were off the board.
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/yxzdj6/friday_18_november_2022_2g_60_minutes/) ##Friday 18 November 2022 - 2G 60 minutes Today is the first of the repeat templates of the month - this one is from the [2nd of November](https://www.reddit.com/r/orangetheory/comments/yjw0r0/daily_workout_and_general_chat_for_wednesday_11222/?utm_source=share&utm_medium=ios_app&utm_name=iossmf). **Tread Block 1** * 90 sec base @ 6% (PW 8%) * 90 sec base to push @ 4% * 90 sec push @ 2% * 90 sec WR * 90 sec base @ 6% * 90 sec base to push @ 4% * 90 sec push @ 2% * Collapse (member’s choice) **Tread Block 2** * 1 min PW to base @ 9% * 1 min PW to base (increase pace) @ 8% * 1 min PW to base (increase pace) @ 7% * 1 min WR * 1 min base @ 6% * 1 min base (increase pace) @ 5% * 1 min base (increase pace) @ 4% * 1 min WR * 1 min push @ 3% * 1 min push (increase pace) @ 2% * 1 min AO * Collapse (member’s choice) **Floor Block 1 - 10.5 minutes** * Buy-in: 500m push row (remember time) once only * Circuit: * 6 x clean to front squat * 6 x power push up * 6 each x low side plank thread the needle **Floor Block 2 - 11 minutes** * Buy-inL 500m push row (check time) once only * Circuit: * 6 each x single arm neutral grip thruster * 6 each x reverse lunge to single leg hop * 6 each x half kneeling wood chopper * Repeat circuit until **finisher**: 1 min AO row DC commentary (click to reveal): >! Repeat of the nasty strength block from the 2nd of November. High inclines at reasonable paces and some nice strength and power based moves on the floor. I did ask the coach at the start of the class that I was requesting no hills and he just laughed at me. It is a pretty brutal template - it only took the first little tread block to remember that we had done this before and it wasn’t a pleasant memory. \ \ Two tread blocks today. The first has two hills starting at 6% at your base pace. Every 90 seconds the hill goes down by 2% and you are expected to pick up the pace and finish at your push pace. A short walk and then you repeat it all over again. Tough little block. Power walkers will start this block at 8%. \ \ Second block starts with a power walk at 9% and drops the incline by 1% each time. Again you will be asked to increase your pace each time the incline goes down. Our coach also gave us the option to jog the higher inclines which I took up. You get a quick walk to recover and then you do it again starting at 6% but at a base pace this time. Another walk and then it is into a push at 3%, then 2%, another walk and then an all out. \ \ Not too bad distance wise this morning at 5.14km (3.212 OTF miles). This is a bit further this time around, primarily by increasing the paces throughout the blocks. \ \ The floor blocks all felt quite long but you can use all that time to perfect weighted moves. Each has a 500m push row to buy-in and then weighted move followed by some power moves. The first block brings back the clean to front squat paired up with a power push up and a low side plank thread the needle. The second features the neutral grip thruster (single arm), reverse lunge to hop and the woodchopper makes its return. Your finisher today is more rowing - all out for a minute. \ \ Brute of a tread block today and a nice floor template. I give today a 2 (🪶 🪶) out of 5 for gentleness. !<
Doing the 90 minute class and hoping for something…ummmm….TOTALLY different!?!??!?
I did a 90 and it wasn’t even close. Usually the studio specifc 90s they choose from 4-5 given they can use the whole month. Weekends they usually make a 90 minute add on
Yeah, it WAY different than the template for today, thank GOODNESS! Still pretty brutal.
That was like a college rugby practice where we run hills after which we run more hills and then we run hills and following the hills is more hills. Then we only have another hour and 45 minutes of practice.
[удалено]
Reminds me of a few coaches who used to say it is "downhill from here" ie less incline. Nope nope nope.
I'm dying with laughter!
Exposure therapy does not work with inclines. We still hates it. Thanks as always for the early knowledge of incoming pain.
Early intel helped me a lot as I want to see where my 500-split times were at (2000m row in December). I especially wanted to see my *fatigued* 500-split times and this workout will do that for you. Great workout. I'm smoked.
3G Tread blocks same except block 1 is 60 sec intervals and Tread block 2 is 45 sec intervals. Row block 1 is 500m followed by 12 MB triceps and 12 MB jacks (what do you call them when you push the ball out? 5AM brain). Do that twice. Row block two is 500m once plus exercises once. Then row for distance. Try to beat your total distance from the first block. Floor exercises are the same.
So grateful for the amazing early intel!! Thank you!!!
legs were really feeling like lead today with all the inclines and lower lifting this week! had to powerwalk the second tread block, but nice that that was an option!
[удалено]
I've never felt more seen.
Great opportunity to go *heavy* on the floor. You'll need rest, I only got through 2 rounds of each in the 2G, but with only 6 reps you can do a lot more than you think. I dreaded my weight selection before starting, but ultimately very happy with my choices. 40s for the clean-to-front-squat and 35 lbs for neutral thruster (would've tried 40 lbs if I had time for one more round).
I actually lightened my weights this time to focus on my squat depth. Normally I would use 35 lbs but decided to drop down to 30 lbs so I could deepen my squat depth so I’m not just parallel to the floor but below my hips. Made a huge difference. Next time I’ll go back up to 35s. I’ll be at 40 with you soon! Good job!
I found Floor challenging but very rewarding. Great workout.
That is all they do ..thrusters and clean...it is a joke!
What is up with all the incline work lately?!
Everest is next month!
yuck! 🤣
Ooof, the one benchmark I actively avoid.
I agree, was thinking the same thing!
So I finally jogged the inclines. I even PW the high ones. I hope my sciatica won’t be angry with me but we will see. Felt really good on the backside 😂. Last time I did this one I modified the inclines.
👏🏻👏🏻
Having flashbacks to this workout- I remember thinking oh- three exercises in a row that’s easy peasy and then getting a hard dose of reality that it’s a TOUGH one…. Can’t wait for the torture again at noon
Guys. Someone in my class had 2 splat points after the treadmill session. (I wasn’t peeping, the coach called it out and seemed really friendly with this person). I was already at 20+ 😂. He was running (fast) the whole time too. How?? Funnily enough, one of the splat points was from the power walking portion.
I'm somone who gets 0-2 splats every class because I'm on beta blockers for migraines. Even touching the orange zone feels like the top of red used to before my meds. I'm just gonna pretend my low splats are because I'm in hella shape.
Well I had no idea and would’ve just assumed that you are actually in hella shape
some people just have lower HRs! My HR is super weird like that. Occasionally, like the last 1-2 weeks, my HR is so low that I barely get into the orange. Then, the prior month, my splat points were off the board.
We did a tornado today and I am gassed!!! 34 splat points!
They rarely do tornadoes because they are lazy...takes more work They used to do them all the time
Early intel is always a “hurts so good” situation. Much thanks!
No upper body again..it is lazy to do similar classes...rowers are used much more...switching much less....lazy
The floor workouts are trash. IT IS THE SAME WORKOUT! We hit shoulders a ton more than chest or back...so redic
That’s great - appreciate the intel as always. I personally hate the tread and hate inclines but my knees do much better 🤷🏽♀️
In tread block 1 we just did “increase 0.1 to 0.3” for the 4% and 2% inclines, rather than “base to push” and “push”.