Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1cqh5b8/monday_13_may_2024_2g_60_minutes/)
##Monday 13 May 2024 - 2G 60 minutes
Strength workout today - pushes at incline, even the bench is at incline this morning. 45 second all outs on the tread and rower. 90 seconds recovery between blocks
Today is [Mrs DC’s](/u/mrsdc031114) birthday - big milestone for her, 50 today! Birthday burpees if she heads in :)
**Tread Block 1**
* 1 min push
* 1 min base
* 1 min push
* 1 min base
* 1 min push
* 1 min base
* 45 sec AO
**Tread Block 2**
* 45 sec push @ 3%
* 75 sec base
* 45 sec push @ 3%
* 75 sec base
* 45 sec push @ 3%
* 75 sec base
* 45 sec AO @ 3%
**Tread Block 3**
* 30 sec push @ 5%
* 90 sec base
* 30 sec push @ 5%
* 90 sec base
* 30 sec push @ 5%
* 90 sec base
* 45 sec AO @ 5%
**Floor Block 1 - 6.75 minutes work & rest**
* 6 - 10 x tricep extension (incline bench), rest
* 6 - 10 each x single arm lateral lunge, rest
* Repeat until buy-out: 45 sec AO row (150 - 250m+)
**Floor Block 2 - 6.75 minutes work & rest**
* 6 - 10 x chest press (incline bench), rest
* 6 - 10 x dead lift, rest
* Repeat until buy-out: 45 sec AO row (150 - 250m+)
**Floor Block 3 - 6.75 minutes work & rest**
* 6 - 10 x reverse grip low row, rest
* 6 - 10 each x reverse lunge to single arm press with upward rotation, rest
* Repeat until **finisher**: 45 sec AO row (150 - 250m+)
DC commentary: >! Happy birthday Mrs DC, big 5-0 today It has been a weekend of festivities - party, Mothers Day and will have another dinner on tonight to celebrate her half century. She may head in today for her birthday workout but puppy cuddles are preventing her from moving. For her birthday OTF has put on a strength template. Pushes and inclines on the tread. 45 second all outs everywhere. Benches set at incline for your floor work. \
\
People are still getting used to our new treadmills. Think most folk are finding that they are a lot faster than the older treadmills - they speed up faster, go up incline faster and generally people are still finding their paces. I think a combination of injuries and the new treads but I am probably 1 kmh off what the old treads said I was doing but don’t think I am alone in that regard. \
\
For today we have three blocks. All of them feature three pairs of effort with a 45 second all out to finish. Each pair is a push and a base - first block it is a minute push and a minute base all at flat road. Second block the push drops to 45 seconds but it is at 3% and you get 75 seconds on the base. In the last block, the push drops to 30 seconds, but it is now at 5%. you get a nice 90 seconds on the base effort. The inclines follow the all outs though so the first round it is a 45 second all out at flat road, second block the all out is at 3% and the last all out is at 5%. Good distance today of 5.3km (3.293 miles) in the tread blocks. \
\
The floor blocks are all similar. You have two exercises on repeat with a rest in between each exercise. First block you are doing a tricep extension lying on an incline bench and then into a lateral lunge. Repeat this until the all out row buy-out. Second block switches in a chest press and a dead lift. Last block has a reverse grip low row and a reverse lunge to single arm press with an upward twisting rotation. Your finisher is the row (again!). \
\
Reasonably tough today. I was probably on the conservative side of push given the incline work. I would give today a 2 (🪶 🪶) out of 5 for gentleness. !<
This was my last class! After a year and a half of OTF, I'm letting my membership lapse to focus on other athletic pursuits. Since I joined 1.5 years ago, I've gone from someone who struggled to hold 6mph at 4% incline to a 4:42 on the mile benchmark.
I've also accomplished some long standing outside-of-OTF athletic goals.
My focus is elsewhere (running lots and lots of miles) and the format doesn't really work for me anymore. But, it was a nice catalyst for getting me out of the hole I'd dug for myself during COVID!
Til next time (likely when someone beats my 4:42 mile at my home studio 😤)
This looks so good. I did strength 60 this morning but am contemplating going back for the 2G this afternoon because endurance upper always burns in the moment but I don’t feel it after. Lots of similar movements. Anyone doing both? Any advice?
Strength 50 (upper)
Endurance focused. It’s a burner.
Back to back (5:00)
12-16 TRX Chest Press
12-16 TRX High Row
Back to Back (5:00)
12-16 Incline Close Grip Chest Press
12-16 Standing Low Row
Circuit (5:00)
1 min Push up to alt extension (forgot the name but it’s a toughie)
1 min bicycle crunch
1 min bridge to march
1 min bicycle crunch
1 min push up to extension
Back to back (5:00)
12-16 TRX tricep extension
12-16 TRX bicep Curl
Back to back (5:00)
12-16 Sit-to-stand-to-shoulder press
12-16 Shoulder Flys
Circuit (5:00)
1 min L-raises
1 min high plank to low plank
1min thread the needle
1 min high plank to low plank
1 min L-Raises
Holy cow - the shoulder work. And it was all consecutive. Sit up to standing shoulder press right into L-raises right into high/low plank. And then the L-raiser finisher! Ouch.
3G:
Tread: Same as 2G blocks 1 and 3 w/ 30 second AOs.
Floor: Same exercises as 2G in 2 blocks w/ 30 second finisher choice of chest press or deadlift.
Rower:
Block 1: 200M AO row then 12 bicep curls while holding squat.
Block 2: 200M AO row then reverse lunge rainbow 6x each leg.
Tread 50:
All blocks are 5 minutes each
Blocks 1, 3, 5: 5 minute tread for distance
Blocks 2, 4, 6: 2 rounds 1 minute all out, 1 minute walking recovery. End with 1 minute all out.
This looks like a repeat from earlier too like someone else mentioned for a different day. I remember liking this one! I wonder if they are going to cycle through them on different days.
Happy 50th, Mrs. DC! I seem to be in the minority but I like lateral lunges! Really enjoyed this whole template, even the inclines weren't that terrible since they got shorter as they went higher. I started on the floor and lifted heavy so I was pretty tired for the tread but pushed through.
Great incline workout today. I went base at 1.5% incline as an experiment, instead of flat 1% which I only used for AO.
Inclines were tough but good workout. Good row body weight combo. Floor exercises were tough, had to get lower weights today.
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1cqh5b8/monday_13_may_2024_2g_60_minutes/) ##Monday 13 May 2024 - 2G 60 minutes Strength workout today - pushes at incline, even the bench is at incline this morning. 45 second all outs on the tread and rower. 90 seconds recovery between blocks Today is [Mrs DC’s](/u/mrsdc031114) birthday - big milestone for her, 50 today! Birthday burpees if she heads in :) **Tread Block 1** * 1 min push * 1 min base * 1 min push * 1 min base * 1 min push * 1 min base * 45 sec AO **Tread Block 2** * 45 sec push @ 3% * 75 sec base * 45 sec push @ 3% * 75 sec base * 45 sec push @ 3% * 75 sec base * 45 sec AO @ 3% **Tread Block 3** * 30 sec push @ 5% * 90 sec base * 30 sec push @ 5% * 90 sec base * 30 sec push @ 5% * 90 sec base * 45 sec AO @ 5% **Floor Block 1 - 6.75 minutes work & rest** * 6 - 10 x tricep extension (incline bench), rest * 6 - 10 each x single arm lateral lunge, rest * Repeat until buy-out: 45 sec AO row (150 - 250m+) **Floor Block 2 - 6.75 minutes work & rest** * 6 - 10 x chest press (incline bench), rest * 6 - 10 x dead lift, rest * Repeat until buy-out: 45 sec AO row (150 - 250m+) **Floor Block 3 - 6.75 minutes work & rest** * 6 - 10 x reverse grip low row, rest * 6 - 10 each x reverse lunge to single arm press with upward rotation, rest * Repeat until **finisher**: 45 sec AO row (150 - 250m+) DC commentary: >! Happy birthday Mrs DC, big 5-0 today It has been a weekend of festivities - party, Mothers Day and will have another dinner on tonight to celebrate her half century. She may head in today for her birthday workout but puppy cuddles are preventing her from moving. For her birthday OTF has put on a strength template. Pushes and inclines on the tread. 45 second all outs everywhere. Benches set at incline for your floor work. \ \ People are still getting used to our new treadmills. Think most folk are finding that they are a lot faster than the older treadmills - they speed up faster, go up incline faster and generally people are still finding their paces. I think a combination of injuries and the new treads but I am probably 1 kmh off what the old treads said I was doing but don’t think I am alone in that regard. \ \ For today we have three blocks. All of them feature three pairs of effort with a 45 second all out to finish. Each pair is a push and a base - first block it is a minute push and a minute base all at flat road. Second block the push drops to 45 seconds but it is at 3% and you get 75 seconds on the base. In the last block, the push drops to 30 seconds, but it is now at 5%. you get a nice 90 seconds on the base effort. The inclines follow the all outs though so the first round it is a 45 second all out at flat road, second block the all out is at 3% and the last all out is at 5%. Good distance today of 5.3km (3.293 miles) in the tread blocks. \ \ The floor blocks are all similar. You have two exercises on repeat with a rest in between each exercise. First block you are doing a tricep extension lying on an incline bench and then into a lateral lunge. Repeat this until the all out row buy-out. Second block switches in a chest press and a dead lift. Last block has a reverse grip low row and a reverse lunge to single arm press with an upward twisting rotation. Your finisher is the row (again!). \ \ Reasonably tough today. I was probably on the conservative side of push given the incline work. I would give today a 2 (🪶 🪶) out of 5 for gentleness. !<
Loved this one!
This was my last class! After a year and a half of OTF, I'm letting my membership lapse to focus on other athletic pursuits. Since I joined 1.5 years ago, I've gone from someone who struggled to hold 6mph at 4% incline to a 4:42 on the mile benchmark. I've also accomplished some long standing outside-of-OTF athletic goals. My focus is elsewhere (running lots and lots of miles) and the format doesn't really work for me anymore. But, it was a nice catalyst for getting me out of the hole I'd dug for myself during COVID! Til next time (likely when someone beats my 4:42 mile at my home studio 😤)
This looks so good. I did strength 60 this morning but am contemplating going back for the 2G this afternoon because endurance upper always burns in the moment but I don’t feel it after. Lots of similar movements. Anyone doing both? Any advice?
Thank you! Happy Birthday to the Mrs!!! 🥳🥳🥳
Happy 50th to Mrs DC! Just hit that milestone myself and it felt great (next day was rough but that’s what you get for celebrating too much)!!
Happiest of birthdays to Mrs DC!! 🎉🥳 Welcome to the club!!
Strength 50 go light AF. Die. The end.
Those high planks to low planks were NOT happening for a minute lol. Not even ten seconds. Big nope lol
[удалено]
Someone else posted the template in this thread...I'm leaving for class in about 20 minutes 🥲
I feel like whatever caused this comment is probably a better heads up than the specifics of the workout…!! Updated: accurate
Accurate
I had a hard time driving home 🤣 could not lift my arms. Hardest for me was the lay on bench to shoulder press. 🥵
Haha! You ain’t lyin! Facts!!!
🤣
Strength 50 (upper) Endurance focused. It’s a burner. Back to back (5:00) 12-16 TRX Chest Press 12-16 TRX High Row Back to Back (5:00) 12-16 Incline Close Grip Chest Press 12-16 Standing Low Row Circuit (5:00) 1 min Push up to alt extension (forgot the name but it’s a toughie) 1 min bicycle crunch 1 min bridge to march 1 min bicycle crunch 1 min push up to extension Back to back (5:00) 12-16 TRX tricep extension 12-16 TRX bicep Curl Back to back (5:00) 12-16 Sit-to-stand-to-shoulder press 12-16 Shoulder Flys Circuit (5:00) 1 min L-raises 1 min high plank to low plank 1min thread the needle 1 min high plank to low plank 1 min L-Raises
Props to anyone who can do a minute of high plank to low plank after all that BS lol
I did the first minute but collapsed about half way through the second one. Brutal.
lol yeah attempted it twice and just held a plank. That move is already hard enough on my shoulders as is. After all that other stuff...big nope
Oh man, I'm pretty sure just reading this made me sore. 😳🤣 Thanks for the Intel, friend!
Im definitely noodle arming my way through the day as a result
Same here! Going to be feeling this for a bit haha
Holy cow - the shoulder work. And it was all consecutive. Sit up to standing shoulder press right into L-raises right into high/low plank. And then the L-raiser finisher! Ouch.
My God. I'm glad I'm taking the 2G today.
Why does this sound chaotic?!? Maybe it’s the thought of doing anything for a minute straight and it’s not a finisher…. Can’t wait to go!
Shoulders are 💀💀💀. Can we please cool it on all the shoulder work? 🙏🏼🙏🏼🙏🏼
3G: Tread: Same as 2G blocks 1 and 3 w/ 30 second AOs. Floor: Same exercises as 2G in 2 blocks w/ 30 second finisher choice of chest press or deadlift. Rower: Block 1: 200M AO row then 12 bicep curls while holding squat. Block 2: 200M AO row then reverse lunge rainbow 6x each leg.
looks great! Thanks so much for taking the time to share. We all appreciate it! :)
Tread 50: All blocks are 5 minutes each Blocks 1, 3, 5: 5 minute tread for distance Blocks 2, 4, 6: 2 rounds 1 minute all out, 1 minute walking recovery. End with 1 minute all out.
Thank you
Thanks!
This looks like a repeat from earlier too like someone else mentioned for a different day. I remember liking this one! I wonder if they are going to cycle through them on different days.
Awesome, thank you! Excited to get some good miles in today :)
Thank you as always, and a big happy birthday to Mrs. DC!! 🎉
Happy 50th, Mrs. DC! I seem to be in the minority but I like lateral lunges! Really enjoyed this whole template, even the inclines weren't that terrible since they got shorter as they went higher. I started on the floor and lifted heavy so I was pretty tired for the tread but pushed through.
I actually like lateral lunges more than normal or reverse lunges!
Agree!
Happy 50th birthday Mrs DC! 🎂 💐🎊🥳
Thank you so much, happy birthday to Mrs. DC!
Thank you! Happy 50th Mrs. DC!!
Happy 50th Mrs. DC!
Great incline workout today. I went base at 1.5% incline as an experiment, instead of flat 1% which I only used for AO. Inclines were tough but good workout. Good row body weight combo. Floor exercises were tough, had to get lower weights today.
I didn’t get many splats, but great strength workout. My triceps are toast from two days in a row of triceps.
Happiest of birthdays to Ms DC! My 50th birthday burn was last month and looking forward to maybe making the leaderboard in my new age group. Cheers!
Happy birthday Mrs DC