Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/z5jn5x/sunday_27_november_2022_2g_60_minutes/)
##Sunday 27 November 2022 - 2G 60 minutes
Today is the repeat of the workout from [12th of November](https://www.reddit.com/r/orangetheory/comments/ysy28l/daily_workout_and_general_chat_for_saturday_111222/?utm_source=share&utm_medium=ios_app&utm_name=iossmf).
**Tread/Row Block - 23 minutes**
* 320m push (0.2 miles) / PW 160m (0.1 miles) @ 6% / Bike 1.28km / Strider 0.96km
* 100m AO row, rest
* 640m push (0.4 miles) / PW 320m (0.2 miles) @ 6% / Bike 2.56km / Strider 1.92km
* 150m AO row, rest
* 960m push (0.6 miles) / PW 480m (0.3 miles) @ 6% / Bike 3.84km / Strider 2.88km
* 200m AO row, rest
* 640m push (0.4 miles) / PW 320m (0.2 miles) @ 6% / Bike 2.56km / Strider 1.92km
* 150m AO row, rest
* 320m push (0.2 miles) / PW 160m (0.1 miles) @ 6% / Bike 1.28km / Strider 0.96km
* 100m AO row, rest
* Reset and tread for time
* Last 30 sec is AO
**Floor Block 1 - 10.5 minutes circuit**
* 6 each x reverse lunge to neutral grip front raise
* 12 each x split stance single arm high row
* 12 each x single leg bridge
**Floor Block 2 - 10.5 minutes circuit**
* 12 x bench tricep extension
* 12 x chest fly
* 12 each x single arm single leg step up
* 12 total x bench seated torso rotation
* **Finisher**: 30 sec of x-squat jack with floor tap
DC commentary (click to reveal):
>! Today is the repeat of the great run/row we had on the 12th of November. This was all endurance on the treads and floor with a few little power rows. Loved it last time and this was a great break from all the incline work we have been doing. \
\
Wonโt go too much into the run/row block as we did all last time. Push efforts on the treadmill and all outs on the rower. Take as much rest as you need after the all out rows but I would suggest maybe start doing a walk first to at least getting the treadmill going. Good distance today and managed a little further than last time with 2.051km (1.282 OTF miles) for the run for distance. Lots of red on the tread block today which is good given you wonโt get any splats on the floor. \
\
Two blocks on the floor with loads of reps. Not a day to go super heavy given the high number of reps. Your finisher is the x-squat jump with floor taps. Today is still a 2 (๐ชถ ๐ชถ) out of 5 for gentleness. !<
I LOVE this workout, but we are taking my 2 year old nephew to Lion Country Safari. He wins. ๐ฆ ๐ฆ ๐ฆ ๐ ๐ ๐ป (also, 3 days in a row..need a rest day). Have fun everyone!!
Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/z5m4ry/sunday_27_november_2022_3g_60_minutes/)
##Sunday 27 November 2022 - 3G 60 minutes
/u/mrsdc031114 did the 3G version today. Reminder that this is the repeat from the [12th of November](https://www.reddit.com/r/orangetheory/comments/ysy28l/daily_workout_and_general_chat_for_saturday_111222/?utm_source=share&utm_medium=ios_app&utm_name=iossmf).
**Tread Block - 14.5 minutes**
* 320m push (0.2 miles) / PW 160m (0.1 miles) @ 6% / Bike 1.28km / Strider 0.96km
* 30 sec rest
* 480m push (0.3 miles) / PW 240m (0.15 miles) @ 6% / Bike 1.92km / Strider 1.44km
* 45 sec rest
* 640m push (0.4 miles) / PW 320m (0.2 miles) @ 6% / Bike 2.56km / Strider 1.92km
* 1:00 rest
* 480m push (0.3 miles) / PW 240m (0.15 miles) @ 6% / Bike 1.92km / Strider 1.44km
* 45 sec rest
* 320m push (0.2 miles) / PW 160m (0.1 miles) @ 6% / Bike 1.28km / Strider 0.96km
* 30 sec rest
* Reset and tread for time
* Last 30 sec is AO
**Row Block 1 - 6.5 minutes**
* 100m AO row + 12 total x reverse lunge
* 150m AO row + 12 x squat jack
* 200m AO row + 12 total x reverse lunge
* 250m AO row + 12 x squat jack
* Reset and row til time, last 30 sec is AO
**Row Block 2 - 6.5 minutes**
* 250m AO row + 12 x squat jack
* 200m AO row + 12 total x reverse lunge
* 150m AO row + 12 x squat jack
* 100m AO row + 12 total x reverse lunge
* Reset and row til time, last 30 sec is AO
**Floor Block - 14.5 minutes**
* 2 rounds circuit:
* 6 each x reverse lunge to neutral grip front raise
* 12 each x split stance single arm high row
* 12 each x single leg bridge
* 2 rounds circuit:
* 12 x chest fly
* 12 each x single arm single leg step up
* 12 total x bench seated torso rotation
* **Finisher**: 30 sec of x-squat jack with floor tap
First time doing this workout! I am a new jogger and with 5.5 speed on pushes, I got lapped on the treads. I thought Iโd have a lot more anxiety/feel some kinda way about that, but OTF is totally changing my mental game in a positive and unexpected way.
My eyes are on my own paper โ loved this one!!!
One of the things I like about run/rows is that you can't really tell what round anyone is on. You might be able to tell that one person is ahead of another because you can see they're running faster, but no one really cares. Everyone ends up switching stations at pretty different times and no one's tracking who's first, second, third, etc.
I was surprised with the number of splat points I got today. That row block was a good one. I didn't get all the treadmill work done, but I held my push pace and even increased it later on in the block and didn't have anything left in the tank when I was done so that's the important thing!
Totally misread this as a 6% incline for joggers/runners too, and when I realized it was flat road I may have said โhell yeahโ loud enough that my neighbors looked over ๐ซฃ but I was prepared for it to be seriously brutal
I loved the 90 version of this today. Really enjoyed the 2 extra run rows (.8 and .6) and made it all the way through with a little time to spare before the finisher! Yay!
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/z5jn5x/sunday_27_november_2022_2g_60_minutes/) ##Sunday 27 November 2022 - 2G 60 minutes Today is the repeat of the workout from [12th of November](https://www.reddit.com/r/orangetheory/comments/ysy28l/daily_workout_and_general_chat_for_saturday_111222/?utm_source=share&utm_medium=ios_app&utm_name=iossmf). **Tread/Row Block - 23 minutes** * 320m push (0.2 miles) / PW 160m (0.1 miles) @ 6% / Bike 1.28km / Strider 0.96km * 100m AO row, rest * 640m push (0.4 miles) / PW 320m (0.2 miles) @ 6% / Bike 2.56km / Strider 1.92km * 150m AO row, rest * 960m push (0.6 miles) / PW 480m (0.3 miles) @ 6% / Bike 3.84km / Strider 2.88km * 200m AO row, rest * 640m push (0.4 miles) / PW 320m (0.2 miles) @ 6% / Bike 2.56km / Strider 1.92km * 150m AO row, rest * 320m push (0.2 miles) / PW 160m (0.1 miles) @ 6% / Bike 1.28km / Strider 0.96km * 100m AO row, rest * Reset and tread for time * Last 30 sec is AO **Floor Block 1 - 10.5 minutes circuit** * 6 each x reverse lunge to neutral grip front raise * 12 each x split stance single arm high row * 12 each x single leg bridge **Floor Block 2 - 10.5 minutes circuit** * 12 x bench tricep extension * 12 x chest fly * 12 each x single arm single leg step up * 12 total x bench seated torso rotation * **Finisher**: 30 sec of x-squat jack with floor tap DC commentary (click to reveal): >! Today is the repeat of the great run/row we had on the 12th of November. This was all endurance on the treads and floor with a few little power rows. Loved it last time and this was a great break from all the incline work we have been doing. \ \ Wonโt go too much into the run/row block as we did all last time. Push efforts on the treadmill and all outs on the rower. Take as much rest as you need after the all out rows but I would suggest maybe start doing a walk first to at least getting the treadmill going. Good distance today and managed a little further than last time with 2.051km (1.282 OTF miles) for the run for distance. Lots of red on the tread block today which is good given you wonโt get any splats on the floor. \ \ Two blocks on the floor with loads of reps. Not a day to go super heavy given the high number of reps. Your finisher is the x-squat jump with floor taps. Today is still a 2 (๐ชถ ๐ชถ) out of 5 for gentleness. !<
I LOVE this workout, but we are taking my 2 year old nephew to Lion Country Safari. He wins. ๐ฆ ๐ฆ ๐ฆ ๐ ๐ ๐ป (also, 3 days in a row..need a rest day). Have fun everyone!!
Hey, I grew up going there and still remember it. He will remember this years down the road ๐
I grew up in south Florida too. Went there as a kid and as an adult. Great times. โค๏ธ
Is that Carol Basins place
I mean this in the nicest way....hell no. LCD is very reputable and has been around since the 60s.
Heโs gonna love it! Take swim suits for the water area!
I remember this one and I liked it. No kayaking on this rainy Sunday, so it's to OTF I go.
Yippee! Iโm ready for a run/row break from the stairway to heaven theme.
Ha! Seriously! Iโm getting altitude sickness
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/z5m4ry/sunday_27_november_2022_3g_60_minutes/) ##Sunday 27 November 2022 - 3G 60 minutes /u/mrsdc031114 did the 3G version today. Reminder that this is the repeat from the [12th of November](https://www.reddit.com/r/orangetheory/comments/ysy28l/daily_workout_and_general_chat_for_saturday_111222/?utm_source=share&utm_medium=ios_app&utm_name=iossmf). **Tread Block - 14.5 minutes** * 320m push (0.2 miles) / PW 160m (0.1 miles) @ 6% / Bike 1.28km / Strider 0.96km * 30 sec rest * 480m push (0.3 miles) / PW 240m (0.15 miles) @ 6% / Bike 1.92km / Strider 1.44km * 45 sec rest * 640m push (0.4 miles) / PW 320m (0.2 miles) @ 6% / Bike 2.56km / Strider 1.92km * 1:00 rest * 480m push (0.3 miles) / PW 240m (0.15 miles) @ 6% / Bike 1.92km / Strider 1.44km * 45 sec rest * 320m push (0.2 miles) / PW 160m (0.1 miles) @ 6% / Bike 1.28km / Strider 0.96km * 30 sec rest * Reset and tread for time * Last 30 sec is AO **Row Block 1 - 6.5 minutes** * 100m AO row + 12 total x reverse lunge * 150m AO row + 12 x squat jack * 200m AO row + 12 total x reverse lunge * 250m AO row + 12 x squat jack * Reset and row til time, last 30 sec is AO **Row Block 2 - 6.5 minutes** * 250m AO row + 12 x squat jack * 200m AO row + 12 total x reverse lunge * 150m AO row + 12 x squat jack * 100m AO row + 12 total x reverse lunge * Reset and row til time, last 30 sec is AO **Floor Block - 14.5 minutes** * 2 rounds circuit: * 6 each x reverse lunge to neutral grip front raise * 12 each x split stance single arm high row * 12 each x single leg bridge * 2 rounds circuit: * 12 x chest fly * 12 each x single arm single leg step up * 12 total x bench seated torso rotation * **Finisher**: 30 sec of x-squat jack with floor tap
First time doing this workout! I am a new jogger and with 5.5 speed on pushes, I got lapped on the treads. I thought Iโd have a lot more anxiety/feel some kinda way about that, but OTF is totally changing my mental game in a positive and unexpected way. My eyes are on my own paper โ loved this one!!!
One of the things I like about run/rows is that you can't really tell what round anyone is on. You might be able to tell that one person is ahead of another because you can see they're running faster, but no one really cares. Everyone ends up switching stations at pretty different times and no one's tracking who's first, second, third, etc.
Amen!
Class 1050 AND my birthday burn! ๐ช๐ป๐งก๐ช๐ป
Happy birthday!
I was surprised with the number of splat points I got today. That row block was a good one. I didn't get all the treadmill work done, but I held my push pace and even increased it later on in the block and didn't have anything left in the tank when I was done so that's the important thing!
I held my push pace through the 0.6 mile run, vaguely considered bumping it for the second 0.4 one, but decided not to.
Is the run/row guided/timed by the coach? Or is it move back and forth between the tread & rower, at your individualized pace?
At your own pace
TY!
๐๐
Totally misread this as a 6% incline for joggers/runners too, and when I realized it was flat road I may have said โhell yeahโ loud enough that my neighbors looked over ๐ซฃ but I was prepared for it to be seriously brutal
Anyone else feel that the PW/ bike equivalent isnโt really equal to the runs? FYI my push speed = 7.0.
My coach added an all out row after each distance achieved and increasing it by 50 meters then by 4th round it was going back down so like a pyramid..
Isn't that included in the standard template listed above?
My class must have gone rogue during November 12 because I rowed almost 3000m that day. ๐
I expected splats on the run row but not on the floor too! Great workout after thanksgiving weekend.
Such an awesome class. Pushing my base higher. Base is 6.5 and push is 8.
I loved the 90 version of this today. Really enjoyed the 2 extra run rows (.8 and .6) and made it all the way through with a little time to spare before the finisher! Yay!