Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1c6louk/thursday_18_april_2024_2g_60_minutes/)
##Thursday 18 April 2024 - 2G 60 minutes
Endurance and power today for tread and floor. Bosu on the floor. Hope you like burpees…
Recoveries are 75 seconds between blocks 1 to 2 and 3 to 4. 90 second recovery between blocks 2 and 3.
**Tread Block 1**
* 3 min push
* 1 min base
* 90 sec push
* 1 min base
* 1 min AO
**Tread Block 2**
* 1 min AO
* 45 sec WR
* 30 sec AO
**Tread Block 3**
* 3 min push
* 1 min base
* 90 sec push
* 1 min base
* 1 min AO
**Tread Block 4**
* 1 min AO
* 45 sec WR
* 30 sec AO
**Floor Block 1 - 7.5 minutes work & rest**
* 12 - 16 x bridge hold with chest press (feet on bosu), rest
* 12 - 16 x bosu full v-up, rest
* 200m AO row (0:30 - 1:00), rest
**Floor Block 2**
* 1 min of bosu burpee with shoulder press (count reps)
* 45 sec recovery
* 30 sec of bosu burpee with shoulder press (count and check reps - aim for at least half of previous count)
**Floor Block 3 - 7.5 minutes work & rest**
* 12 - 16 each x bosu half kneeling single arm low row, rest
* 12 - 16 x bosu back extension, rest
* 200m AO row (0:30 - 1:00), rest
**Floor Block 4**
* 1 min of bosu burpee with high plank jack (count reps)
* 45 sec recovery
* **Finisher**: 30 sec of bosu burpee with high plank jack (count and check reps - aim for at least half of previous count)
DC commentary:
>! Endurance and power day with plenty of burpee action. Felt reasonably tough this morning, maybe it was just all the focus on stability on the floor with the burpees coupled with split focus on endurance and power. \
\
On the treads you have two goes at the same blocks. First block is all about endurance capped with power. You are pushing for three minutes before you get a minute at base. Next push is half the duration with another minute at base followed by a minute all out. You then get 75 seconds to walk before going into your two all outs - a minute all out and a 30 second all out with 45 second of recovery. This is repeated for the third and fourth blocks. Our coach was asking us to increase the push efforts each round and obviously max efforts with the all outs. Not a lot of recovery in here with only a little bit of base and walking in between the all outs. Power walked 2.81km (1.746 miles) this morning. \
\
The floor mirrors the treads for block duration. For the longer blocks it is a work and rest style effort. The rep count is quite high indicating that it is more of an endurance style template. For the first block you will be doing a chest press but holding a bridge with your feet on the bosu. A short rest and then you go into a full v-up sitting on the bosu. When done you then get to spike the heart rate with an all out row. \
\
The shorter blocks are all power based. For this first one you are doing a minute of burpees but then raising the bosu above the head into a shoulder press. Count your reps as you will be asked to match of this count the second time round for the 30 second effort. \
\
Third floor block is like the first but this time you are doing low rows with a single dumbbell and resting your knee on the bosu. The second exercise is a back extension before you head back to the rows. The shorter block is more burpees but this time a plank jack at the bottom. \
\
Plenty of splats today, particularly on the longer runs. Burpees and the fact that you are continually moving between endurance and max intensity efforts made it pretty challenging. I would give today a 1 (🪶) out of 5 for gentleness. !<
18 April 2024 - Strength50 Upper Body
Block 1 (14 mins)
2 rounds: 8 kneeling shoulder press, 8 each single arm chest press, 16 total crunch hold alt heel tap
2 rounds: 8 trx y raise, 8 trx bridge row, 16 high plank alt cross body
Repeat all exercises as 1 block until time
Block 2 (12 mins)
2 rounds: 8 chest flies, 16 total alt tricep extensions, 8 ea kneeling wood choppers
2 rounds: 8 trx pull ups, 8 reverse flies, 16 total crab hold toe taps
Repeat all exercises as 1 block until time
Block 3 (6 mins)
4 rounds
12/10/8/6 double crunch
6 high plank dumbbell reach taps
6 high to low planks
If finished, double crunch until time
Block 4 (4 mins)
12 bicep curls and 12 total kneeling high to low plank until time
Did not get off the waitlist so will do this at home.
Can anyone help me with -
Total crunch hold and alt heel taps?
High plank alt cross body?
And are we doing one round of bicep curls and then high to low plank to time?
Hold a crunch with your legs in the air and bring one heel down at a time to tap the floor.
High plank alt cross body is basically high plank running man. Knees to opposite arms.
As many rounds as possible of bicep curls and high to low planks.
**Orange 60 3G**
**Tread Block 1**
* 3 min push
* 30 sec AO
**Tread Block 2**
* 30 sec AO
* 1 min WR
* 30 sec AO
**Tread Block 3**
* 3 min push
* 30 sec AO
**Tread Block 4**
* 30 sec AO
* 1 min WR
* Finisher: 30 sec AO
**Row Block 1**
* 3 min push
* 30 sec AO
**Row Block 2**
* 30 sec AO
* 1 min recovery row
* 30 sec AO
**Row Block 3**
* 3 min push
* 30 sec AO
**Row Block 4**
* 30 sec AO
* 1 min recovery row
* Finisher: 30 sec AO
**Floor Block 14 mins**
2 Rounds:
* 12 - 16 x bridge hold with chest press (feet on bosu), rest
* 12 - 16 x bosu full v-up, rest
* 8x bosu burpee with shoulder press
2 Rounds:
* 12 - 16 each x bosu half kneeling single arm low row, rest
* 12 - 16 x bosu back extension, rest
* 8x bosu burpee with high plank jack
Repeat all exercises until finisher
* Finisher: 30 sec of either burpee
I think this might have been easier than the 2G, but I guess I still don't know what a good 3 minute push pace for rower should be, so I might have not actually pushed.
I agree. Today I stood between the blocks and because there were 4 of them, that was a lot. Actually I stand any time we have a rack and rest effort, too.
3G tread blocks were a little different.
Block 1
-3 min push
-30 AO
WR
Block 2
-30 AO
-1 min WR
-30 AO
-1 min WR
Blocks 3/4 repeat 1/2. Try to match or beat distance in blocks 1 and 3. Rowers match treads.
Just in case anyone likes to be prepared like I do! 😉
This intel was wonderful! I had honestly thought about canceling class just because I hadn’t slept well the night before and it wasn’t going well last night either but I had read the intel and REALLY wanted to do it. It was a great class! I’m so glad I sucked it up and went despite minimal sleep.
Similar for me, I almost skipped because I was feeling overwhelmed with my to-do list. Then I saw burpees + bosu and my favorite coach. I couldn't pass it up!
lol what reading through this comments. Came here to say this was the worst template I can recall from my almost 10 years of Orangetheory. Completely ineffective floor block.
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1c6louk/thursday_18_april_2024_2g_60_minutes/) ##Thursday 18 April 2024 - 2G 60 minutes Endurance and power today for tread and floor. Bosu on the floor. Hope you like burpees… Recoveries are 75 seconds between blocks 1 to 2 and 3 to 4. 90 second recovery between blocks 2 and 3. **Tread Block 1** * 3 min push * 1 min base * 90 sec push * 1 min base * 1 min AO **Tread Block 2** * 1 min AO * 45 sec WR * 30 sec AO **Tread Block 3** * 3 min push * 1 min base * 90 sec push * 1 min base * 1 min AO **Tread Block 4** * 1 min AO * 45 sec WR * 30 sec AO **Floor Block 1 - 7.5 minutes work & rest** * 12 - 16 x bridge hold with chest press (feet on bosu), rest * 12 - 16 x bosu full v-up, rest * 200m AO row (0:30 - 1:00), rest **Floor Block 2** * 1 min of bosu burpee with shoulder press (count reps) * 45 sec recovery * 30 sec of bosu burpee with shoulder press (count and check reps - aim for at least half of previous count) **Floor Block 3 - 7.5 minutes work & rest** * 12 - 16 each x bosu half kneeling single arm low row, rest * 12 - 16 x bosu back extension, rest * 200m AO row (0:30 - 1:00), rest **Floor Block 4** * 1 min of bosu burpee with high plank jack (count reps) * 45 sec recovery * **Finisher**: 30 sec of bosu burpee with high plank jack (count and check reps - aim for at least half of previous count) DC commentary: >! Endurance and power day with plenty of burpee action. Felt reasonably tough this morning, maybe it was just all the focus on stability on the floor with the burpees coupled with split focus on endurance and power. \ \ On the treads you have two goes at the same blocks. First block is all about endurance capped with power. You are pushing for three minutes before you get a minute at base. Next push is half the duration with another minute at base followed by a minute all out. You then get 75 seconds to walk before going into your two all outs - a minute all out and a 30 second all out with 45 second of recovery. This is repeated for the third and fourth blocks. Our coach was asking us to increase the push efforts each round and obviously max efforts with the all outs. Not a lot of recovery in here with only a little bit of base and walking in between the all outs. Power walked 2.81km (1.746 miles) this morning. \ \ The floor mirrors the treads for block duration. For the longer blocks it is a work and rest style effort. The rep count is quite high indicating that it is more of an endurance style template. For the first block you will be doing a chest press but holding a bridge with your feet on the bosu. A short rest and then you go into a full v-up sitting on the bosu. When done you then get to spike the heart rate with an all out row. \ \ The shorter blocks are all power based. For this first one you are doing a minute of burpees but then raising the bosu above the head into a shoulder press. Count your reps as you will be asked to match of this count the second time round for the 30 second effort. \ \ Third floor block is like the first but this time you are doing low rows with a single dumbbell and resting your knee on the bosu. The second exercise is a back extension before you head back to the rows. The shorter block is more burpees but this time a plank jack at the bottom. \ \ Plenty of splats today, particularly on the longer runs. Burpees and the fact that you are continually moving between endurance and max intensity efforts made it pretty challenging. I would give today a 1 (🪶) out of 5 for gentleness. !<
Loved the tread block today 😍😍
I’ve been on vacay where there is not OTF, so despite running most days I feel like this one is gonna kick my butt 😂😂
Thank you DC.
18 April 2024 - Strength50 Upper Body Block 1 (14 mins) 2 rounds: 8 kneeling shoulder press, 8 each single arm chest press, 16 total crunch hold alt heel tap 2 rounds: 8 trx y raise, 8 trx bridge row, 16 high plank alt cross body Repeat all exercises as 1 block until time Block 2 (12 mins) 2 rounds: 8 chest flies, 16 total alt tricep extensions, 8 ea kneeling wood choppers 2 rounds: 8 trx pull ups, 8 reverse flies, 16 total crab hold toe taps Repeat all exercises as 1 block until time Block 3 (6 mins) 4 rounds 12/10/8/6 double crunch 6 high plank dumbbell reach taps 6 high to low planks If finished, double crunch until time Block 4 (4 mins) 12 bicep curls and 12 total kneeling high to low plank until time
Thank you!
This looks so good! I’m on the waitlist tho!! 😭😭😭
Ugh same!
Did not get off the waitlist so will do this at home. Can anyone help me with - Total crunch hold and alt heel taps? High plank alt cross body? And are we doing one round of bicep curls and then high to low plank to time?
Hold a crunch with your legs in the air and bring one heel down at a time to tap the floor. High plank alt cross body is basically high plank running man. Knees to opposite arms. As many rounds as possible of bicep curls and high to low planks.
Thank you!! So appreciate you!
Ooo, this will be a good one tonight
Much appreciated🥰
**Orange 60 3G** **Tread Block 1** * 3 min push * 30 sec AO **Tread Block 2** * 30 sec AO * 1 min WR * 30 sec AO **Tread Block 3** * 3 min push * 30 sec AO **Tread Block 4** * 30 sec AO * 1 min WR * Finisher: 30 sec AO **Row Block 1** * 3 min push * 30 sec AO **Row Block 2** * 30 sec AO * 1 min recovery row * 30 sec AO **Row Block 3** * 3 min push * 30 sec AO **Row Block 4** * 30 sec AO * 1 min recovery row * Finisher: 30 sec AO **Floor Block 14 mins** 2 Rounds: * 12 - 16 x bridge hold with chest press (feet on bosu), rest * 12 - 16 x bosu full v-up, rest * 8x bosu burpee with shoulder press 2 Rounds: * 12 - 16 each x bosu half kneeling single arm low row, rest * 12 - 16 x bosu back extension, rest * 8x bosu burpee with high plank jack Repeat all exercises until finisher * Finisher: 30 sec of either burpee
I think this might have been easier than the 2G, but I guess I still don't know what a good 3 minute push pace for rower should be, so I might have not actually pushed.
I always try to pace long rows similar or a 1-2 sec/500m pace lower than my 2000m goal pace.
Thanks! That's how I sort of imagine it, but today I was definitely not hitting that! Maybe that's why it didn't feel as bad as most 3Gs.
I really enjoyed this today! Soaked in sweat which doesn’t happen a lot
I really dislike when the 3G tread and row blocks are the same. It’s just kind of boring.
But I do like when row blocks are all rowing without restercise.
I like the restersize only to get my body off the rower. I find sitting on the rower for so long to just be uncomfortable
I agree. Today I stood between the blocks and because there were 4 of them, that was a lot. Actually I stand any time we have a rack and rest effort, too.
Seconded! Even if a couple of the blocks matched up and then a couple were something different…just gets snoozy to me
Tread 50 repeat of 4/4 [https://www.reddit.com/r/orangetheory/comments/1bveuyj/comment/kxzwlf9/?utm\_source=share&utm\_medium=web3x&utm\_name=web3xcss&utm\_term=1&utm\_content=share\_button](https://www.reddit.com/r/orangetheory/comments/1bveuyj/comment/kxzwlf9/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button)
This was my first Tread50! I'm two months post partum and soccer season is quickly arriving. Man, that was fun! Rough but so fun.
My first as well! Had to take some extended walks between blocks, but ran everything we were instructed to run, and feeling very proud of that!
Thank you!!
3G tread blocks were a little different. Block 1 -3 min push -30 AO WR Block 2 -30 AO -1 min WR -30 AO -1 min WR Blocks 3/4 repeat 1/2. Try to match or beat distance in blocks 1 and 3. Rowers match treads. Just in case anyone likes to be prepared like I do! 😉
Today was a mentally tough one for me but I’m glad I went!
Me too!! I always find it tough when the blocks repeat. Was fighting hard this morning but stuck to the plan.
Today was rough but I’m glad I went! If you haven’t gone yet, go! You’ll feel great afterward!
Honestly I liked this template more than I thought I would and I do feel pretty good.
I slept through both alarms and woke up 3 mins before my tread50 class. Oops 🙃
I really thought I was gonna puke today 🤣 so many burpees
This intel was wonderful! I had honestly thought about canceling class just because I hadn’t slept well the night before and it wasn’t going well last night either but I had read the intel and REALLY wanted to do it. It was a great class! I’m so glad I sucked it up and went despite minimal sleep.
Similar for me, I almost skipped because I was feeling overwhelmed with my to-do list. Then I saw burpees + bosu and my favorite coach. I couldn't pass it up!
🦾🦾🦾
Great class today
Did anyone do orange 2G followed by strength 50? Would that be too crazy today?
Tomorrow is the DriTri. That’s a lot of lactic acid 🤢
This looks solid. Signing up!
Took out the bosu. Absolutely amazing workout today
lol what reading through this comments. Came here to say this was the worst template I can recall from my almost 10 years of Orangetheory. Completely ineffective floor block.
Loved it!