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Monday 22 August 2022 - ESP 2G 60 minutes. Today is the repeat of the 5th of August template. Tread Block 1. Tread Block 2. Tread Block 3. Floor Block 1 - 8 mins work & rest. Floor Block 2 - 6.5 minutes work & rest. Floor Block 3 - 5 minutes work & rest. DC commentary (click to see more):Thursday 17 August 2023 - One Mile Treadmill Benchmark 2G 60 minutes. Today is a benchmark for the treadmills. It is a switch template with a run / row for the benchmark component. Last time we did this benchmark was on the 17th of May. Our coach went a bit rogue and just had us on the treadmill for the last tread / floor block (as we were a 1G ...Exercise bikes are a popular and convenient way to get your daily dose of cardio without having to leave the comfort of your own home. Before you start using your exercise bike, it...Daily Workout and General Chat for Tuesday, 10/3/23. Use this post to discuss today's OTF workout or other general topics. Please add details about the workout or your own commentary and don't forget to upvote comments containing the workout details to help us keep key info at the top! Most Recent Tornado Templates.We are operated and moderated by community members, and we are not affiliated with the Orangetheory Fitness company. Daily Workout and General Chat for Thursday, 6/23/22. Use this post to discuss today's OTF workout or other general topics. Please add details about the workout or your own commentary.Tuesday 14 February 2023 - 2G 60 minutes. Today is the Heart Week special workout. It is a timed run/row for your tread block. Tread Block 1. 3 min tread for distance. Check distance. Switch to rower. Tread / Row Block 1 - 6.5 minutes. 500m row for time.Work & rest - cluster set: 6 - 10 x sit up to stand to shoulder press, 10 sec rest. shoulder press AMRepsAP, rest. If finished then complete all exercises as a single block. Floor Block 2 - 10.5 minutes. 3 rounds: 200m AO row (0:30 - 1:00) - decrease row by 50m each round. Work & rest - cluster set:Sunday 2 July 2023 - 2G 60 minutes. 30 second surges across the tread blocks. A surge on the push blocks is an increase in speed of between 0.5 - 1.0kmh (0.2 - 0.5 mph). A surge on the incline blocks is an increase in incline of at least 1%. Mini bands on the floor this morning. Tread Block 1. 1 min push.Wednesday 22 November 2023 - 2G 60 minutes. Repeat of the template from the 4th of November. Endurance / strength on the treads. Strong / stable on the floor. 90 seconds walking recovery between tread blocks. Tread Block 1. 2.5 min push. 1 min base. 1 min push @ 6 - 8%. Tread Block 2.Use this post to discuss today's OTF workout or other general topics. Please add details about the workout or your own commentary and don't forget to upvote comments containing the workout details to help us keep key info at the top! Most Recent Lift 45 Templates. Lift 45 either 2 or 3 week of 1/9. Lift 1 jan 9. Lift45 TB3 Week of 1/2Thursday 14 September 2023 - 2G 60 minutes. Endurance on the treads and floor, power on the rower. Goal is to maintain your push pace throughout the tread blocks and keep a consistent time for the 200m all out rows. Benches set at an incline today on the floor. Tread Block 1. Tread Block 2. Floor Block - 22.75 minutes.Monday 20 February 2023 - 2G 60 minutes. Today is the repeat of the endurance workout from the 7th of February . DC commentary (click to reveal): Repeat of the CMIYC prep blocks. Interesting to see the difference a couple of weeks and a benchmark make as I ran 6.521km (4.052 miles) in the treadblock this morning.Wednesday 13 December 2023 - 2G 60 minutes. Power walking template today. Slow movements on the floor + core burner. 90 second recovery between blocks. Tread Block 1. 90 sec push. 1 min PW @ 7%+. 1 min base. 90 sec push. 1 min PW @ 7%+.Use this post to discuss today's OTF workout or other general topics. Please add details about the workout or your own commentary and don't forget to upvote comments containing the workout details to help us keep key info at the top! Most Recent Lift 45 Templates. Lift TB2 2/27/ Lift TB1 Week of 2/27/2023. Lift TB 3 -week of 2/27Friday 4 August 2023 - 200m benchmark row 2G 60 minutes. Last time we did this was on the 9th of May . This is a switch template for the benchmark with two attempts at the benchmark. Tread Block 1. 4 min tread for distance. Switch to floor. Floor Block 1 - 4 minute circuit. 8 x squat to toes.

Wednesday 4 January 2023 - 2G 60 minutes. Today is a run/row. Our 👿 coach did mention that he changed up the exercises on the rower and it may be a squat hold with a medicine ball bicep curl. The squat jumps did make the workout quite a bit more difficult. Tread Block 1 - 3 minutes. Row Block 1 - 3 minutes.Floor Block 1 - 4 minutes. 12 x bosu push up. 12 x bosu kneeling neutral grip lateral raise. Floor Block 2 - 4 minutes. 5 each x bosu single arm split squat, rest. 10 x bosu kneeling tricep extension, rest. Floor Block 3 - 4 minutes. 10 each x single arm jack press. 5 each x bosu kneeling single arm bicep curl.Monday 29 May 2023 - “Choose your own Adventure” 2G 60 minutes. Today is a signature workout - “Choose your own Adventure”. It is a run/row with four different tread and row distance challenges but you are given the choice of how you want to tackle it. Tread / Row Block - 23 minutes.July 26 (Wednesday): (Orange) Inferno; signature workout ( 2G: an extra intense run/row. First round: 100 meter row followed by a 0.1 mile run. With each subsequent round, increase row by 100 meters. Record your total rowing distance at the end. 3G: during the rowing block, start with 100 meter row followed by 20 lateral hops (or another ...Reposting intel courtesy of: u/dakota0816 . 3G workout Thursday 6/29. Tread: Each block repeats twice with the goal of improving efforts on the second round. Block 1: 1 min push, 30 sec all out. 45 sec wr. 1 min push, 30 sec all out. Block 2: 30 sec base 4% (6% pw) 30 sec base 5% (7% pw) 30 sec base 6% (8% pw) 45 sec walk Repeat but at base ...

Sunday 27 August 2023 - 2G 60 minutes. Repeat of the template from the 12th of August 2023. Incline pushes on the tread, power on the floor. Tread Block 1. 3 min tread for distance. Check distance. Tread Block 2. Goal: increase your push pace as the inclines drop. 30 sec push @ 5%.Dance workouts have become increasingly popular in recent years, offering a fun and energetic way to get fit and stay active. Among the many options available, Zumba has emerged as...Use this post to discuss today's OTF workout or other general topics. Please add details about the workout or your own commentary and don't forget to upvote comments containing the workout details to help us keep key info at the top! Most Recent Lift 45 Templates. Lift 45 - TB 3 - Week of 11/28. Lift 45 TB 2. Lift 45 TB1 - week of 11/28…

Reader Q&A - also see RECOMMENDED ARTICLES & FAQs. 3G: Row block 1: 90 sec row for distance, once Then r. Possible cause: 6 - 10 each x front loaded single arm split squat (slow), rest. 6 - 10 x r.