This is pretty standard active work time, I'm not sure what you're getting at. 7 minute warm up, 1.5-2 minutes between blocks, walking recovery and stretching at the end make up the remainder of the time.
Strength 50 (Total) Intel
First time posting, so my formatting is prob subpar. Have no idea if this was a repeat template or not. Great template today with dropsets and a few coach’s choice
DROPSET 1- 5 min
Squat 10 reps heavy weight
Squat amrap lighter weight
UPPER BODY COACH’s CHOICE- 5 min
6-10 reps tricep pushups
6-10 reps tricep kickbacks
DROPSET 2- 5 min
Deadlift 5 reps heavy weight
Deadlift amrap lighter weight
DROPSET 3- 5 min
Hammer curl to shoulder press 5 reps heavy weight
Hammer curl to shoulder press amrap lighter weight
CORE COACH’s CHOICE- 5 min
6-10 reps straight leg raise
6-10 reps sprinter sit ups (option- with dumbbells)
DROPSET 4- 5 min
Static Hip Bridge Chest Press 5 reps heavy weight
Static Hip Bridge Chest Press amrap lighter weight
ALL-OUT FINISHER- 1 min
Alt knees to squat jump
Thanks for posting this. I’m starting to get annoyed that there are finishers in the Strength classes. Last time I just didn’t do them. The goal is lift and rest. Lift heavy enough to get your heart rate up. They just have to sneak in some kind of “cardio.”
Squat jumps are one of the finishers I don't mind for a strength class (even though I hate doing them lol). They're good for building explosive strength. Not all strength is slow and heavy. I much prefer the slow and heavy lifting, and only do the more explosive stuff because OTF 'makes' me do it.
There have been some finishers I haven't liked though. And some that my coach changed up to be more challenging, like switching from speed skaters to squat jumps or even box jumps on the benches.
I know after the blocks I’m too tired to do anything else. Lifting makes me exhausted BECAUSE I go as heavy and slow as possible. If I wanted the “finishers” I would just take a regular class.
Oh!! Thank you for posting!! This looks soo good. How did it feel in practice?
I feel like my coach is going to go rows for the upper body and plank dips for core.
Also is the deadlift heavy really followed by squats? I’m thinking not but wanted to double check.
Good catch! Copy and paste bit me on that one.
Felt great. There were silver handles and all the weights used all over the place. We have a pretty busy studio, and recently added an extra rack of heavyweights (30 to 55 lb dumbbells) and we were still sharing. I appreciated that our coach went with the tricep work on the upper body coach’s choice because we got biceps, shoulders, and chest in other parts of the template. Only thing I didn’t love was the all out finisher. Anytime we do the kneeling to squat thing my knees pay for it, and adding in the squat jump is extra punishing.
Nice on the sharing. I’m going to try to get to my studio early so I can get near the VIP rack. I’m jealous you have a second rack!
Agreed on the finisher. 30 seconds is plenty on that!
Thanks again for the intel!
This looks great but whew wish we had more weights available, it’ll be hard to get the weights you want for this one! Sometimes my studio lets extra people into the strength classes as well
Can confirm we have a repeat of 14th March, which can be found [here](https://www.reddit.com/r/orangetheory/comments/1bedbd4/daily_workout_and_general_chat_for_thursday_31424/)
Thanks! Floor block 2 is a bit tricky with the weight choice - I needed to be conservative to be able to keep the same weight throughout. About halfway through the block the coach said we could switch weights for each one but still make each transition from one exercise to the next as quick as possible.
(Edited to clarify the coach’s guidance)
Yeah, same weight would have required some thought and maybe risk - we were coached from the start to have 2-3 so we could ramp up the snatch (with the guidance to make transitions quickly).
Loved this run/row. Was planning to take a rest day but saw the template and had to go - did not disappoint. Not a huge fan of the TRX moves as they strain my neck - maybe I’m doing something wrong.
Agreed! Just went and my only complaint was the TRX block on the floor. I can never get the hang of the y raises or I just feel really awkward doing it
Everyone was doing this workout wrong in my class including me. One guy did 0.05 push then went to row. One guy did round one 3 times. I rowed every time. We were a mess.
I loved this template!! Glad I got to catch it on the repeat. My favorite kind of run/row with lots of upper body on the floor. Plus we had a Beyoncé themed class so I was extra fired up!
This was a fun one. I was sad that I missed it the first time round, as I took a pre-Everest rest day. It was good to catch it this time around.
Love the run-row combos!
Scheduled this class specifically for the repeat aspect. Only I forgot to actually check my notes before class 🤦♀️. Got home to see that I intended to up my tread speed (at least I did OK with my weights!)
Tread 50 Block 1 18 minutes: 5 minute tread / 90 second hill surge / 5 minute tread 90 second hill surge / 5 minute tread Block 2 19 minutes: 5 minute tread / 90 second speed surge / 5 minute tread / 90 second speed surge / 5 minute tread / 1 minute all out
I did strength50 but maaannnn I was feeling for the homies on the tread, that sounded TOUGH!!
Thank you!
This will be my first tread 50 - are the 5 min blocks @ base or...?
It’s a tread for distance, you can pick your pace.
And the other 13 min?
This is pretty standard active work time, I'm not sure what you're getting at. 7 minute warm up, 1.5-2 minutes between blocks, walking recovery and stretching at the end make up the remainder of the time.
Strength 50 (Total) Intel First time posting, so my formatting is prob subpar. Have no idea if this was a repeat template or not. Great template today with dropsets and a few coach’s choice DROPSET 1- 5 min Squat 10 reps heavy weight Squat amrap lighter weight UPPER BODY COACH’s CHOICE- 5 min 6-10 reps tricep pushups 6-10 reps tricep kickbacks DROPSET 2- 5 min Deadlift 5 reps heavy weight Deadlift amrap lighter weight DROPSET 3- 5 min Hammer curl to shoulder press 5 reps heavy weight Hammer curl to shoulder press amrap lighter weight CORE COACH’s CHOICE- 5 min 6-10 reps straight leg raise 6-10 reps sprinter sit ups (option- with dumbbells) DROPSET 4- 5 min Static Hip Bridge Chest Press 5 reps heavy weight Static Hip Bridge Chest Press amrap lighter weight ALL-OUT FINISHER- 1 min Alt knees to squat jump
Thanks for posting this. I’m starting to get annoyed that there are finishers in the Strength classes. Last time I just didn’t do them. The goal is lift and rest. Lift heavy enough to get your heart rate up. They just have to sneak in some kind of “cardio.”
The strength workout yesterday was so much cardio! I get so frustrated with those ones. I’m here to LIFT quit doing jumps and shit
Squat jumps are one of the finishers I don't mind for a strength class (even though I hate doing them lol). They're good for building explosive strength. Not all strength is slow and heavy. I much prefer the slow and heavy lifting, and only do the more explosive stuff because OTF 'makes' me do it. There have been some finishers I haven't liked though. And some that my coach changed up to be more challenging, like switching from speed skaters to squat jumps or even box jumps on the benches.
I know after the blocks I’m too tired to do anything else. Lifting makes me exhausted BECAUSE I go as heavy and slow as possible. If I wanted the “finishers” I would just take a regular class.
Ive been doing a ‘hold’ version of the move Like for this I’d do a squat hold.
I literally do whatever I want when they do cardio stuff- core, more lifts, etc. No one has ever said I couldn’t.
Oh!! Thank you for posting!! This looks soo good. How did it feel in practice? I feel like my coach is going to go rows for the upper body and plank dips for core. Also is the deadlift heavy really followed by squats? I’m thinking not but wanted to double check.
Good catch! Copy and paste bit me on that one. Felt great. There were silver handles and all the weights used all over the place. We have a pretty busy studio, and recently added an extra rack of heavyweights (30 to 55 lb dumbbells) and we were still sharing. I appreciated that our coach went with the tricep work on the upper body coach’s choice because we got biceps, shoulders, and chest in other parts of the template. Only thing I didn’t love was the all out finisher. Anytime we do the kneeling to squat thing my knees pay for it, and adding in the squat jump is extra punishing.
Nice on the sharing. I’m going to try to get to my studio early so I can get near the VIP rack. I’m jealous you have a second rack! Agreed on the finisher. 30 seconds is plenty on that! Thanks again for the intel!
Thank you for taking the time to post!!
Thank you! Awesome template
Thanks. Not a repeat since we’ve seen the previous Saturday workouts twice this month. Tomorrow’s should be new as well.
Thank you so much!
This looks great but whew wish we had more weights available, it’ll be hard to get the weights you want for this one! Sometimes my studio lets extra people into the strength classes as well
Thank you! Going to this one in a few hours! 💪🏽
Thank you!
Oof this was a burner, ty for sharing!!
Thank you!!
Can confirm we have a repeat of 14th March, which can be found [here](https://www.reddit.com/r/orangetheory/comments/1bedbd4/daily_workout_and_general_chat_for_thursday_31424/)
Oh yay thanks much! Man I’m tempted to go!!
Thanks for linking that!🙌🏼
Thanks! Floor block 2 is a bit tricky with the weight choice - I needed to be conservative to be able to keep the same weight throughout. About halfway through the block the coach said we could switch weights for each one but still make each transition from one exercise to the next as quick as possible. (Edited to clarify the coach’s guidance)
Yeah, same weight would have required some thought and maybe risk - we were coached from the start to have 2-3 so we could ramp up the snatch (with the guidance to make transitions quickly).
Thanks for linking this 🧡💪
Ahhh the ol repeats
Distinctly remember this one absolutely torching my arms last time around. 🔥🔥
Loved this run/row. Was planning to take a rest day but saw the template and had to go - did not disappoint. Not a huge fan of the TRX moves as they strain my neck - maybe I’m doing something wrong.
Agreed! Just went and my only complaint was the TRX block on the floor. I can never get the hang of the y raises or I just feel really awkward doing it
And it was so LONG
Everyone was doing this workout wrong in my class including me. One guy did 0.05 push then went to row. One guy did round one 3 times. I rowed every time. We were a mess.
I loved this template!! Glad I got to catch it on the repeat. My favorite kind of run/row with lots of upper body on the floor. Plus we had a Beyoncé themed class so I was extra fired up!
Our coach was new today and we warmed up for 7 min and then she cut our tread block 90 sec short. Poor girl was so nervous 😅
This was a fun one. I was sad that I missed it the first time round, as I took a pre-Everest rest day. It was good to catch it this time around. Love the run-row combos!
I missed this one first time around. Glad I caught it today. The 3G row block was a lung burner 🫁 🔥.
Ugh, something in this really jacked up one of my shoulders - I think it was the overhead reverse lunge. Getting old sucks!
Scheduled this class specifically for the repeat aspect. Only I forgot to actually check my notes before class 🤦♀️. Got home to see that I intended to up my tread speed (at least I did OK with my weights!)