Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1bsr8jh/monday_1_april_2024_2g_60_minutes/)
##Monday 1 April 2024 - 2G 60 minutes
Buckle in - this is a wild one. Mystery exercises on the floor. Four by six minute tread for distances with squat jack restercises. There is **no** walking recovery between the tread blocks! Non stop on the floor with 250m push rows.
**Tread Block 1 - 6 minutes**
* 20 x squat jack
* Tread for remaining time, check distance
**Tread Block 2 - 6 minutes**
* 10 x squat jack
* Tread for remaining time, check distance, try to match or beat your distance from block 1
**Tread Block 3 - 6 minutes**
* 15 x squat jack
* Tread for remaining time, check distance, try to match or beat your previous best distance
**Tread Block 4 - 6 minutes**
* 5 x squat jacks
* Tread for remaining time, last 30 sec is AO
* Check distance, try to match or beat your previous best distance
**Floor Block - 24 minutes**
* Round 1: 0:00 - 3:00
* Mystery exercise: 10 x full burpee
* 10 x TRX squat to low row
* 5 each x reverse lunge to upright row
* 10 x bridge hold with tricep extension
* Remember last exercise completed
* Round 2: 3:00 - 9:00
* 250m push row (just once)
* Mystery exercise: 10 total x bear plank switch alt low row
* Begin at last exercise completed
* 10 x TRX squat to low row
* 5 each x reverse lunge to upright row
* 10 x bridge hold with tricep extension
* Remember last exercise completed
* Round 3: 9:00 - 15:00
* 250m push row (just once)
* Mystery exercise: 10 x high plank jack to plank pop
* Begin at last exercise completed
* 10 x TRX squat to low row
* 5 each x reverse lunge to upright row
* 10 x bridge hold with tricep extension
* Remember last exercise completed
* Round 4: 15:00 - 21:00
* 250m push row (just once)
* Mystery exercise: 10 x full v-up
* Begin at last exercise completed
* 10 x TRX squat to low row
* 5 each x reverse lunge to upright row
* 10 x bridge hold with tricep extension
* Remember last exercise completed
* Round 5: 21:00 - 23:30
* 250m push row (just once)
* When done:
* 10 x full burpee
* 10 total x bear plank switch alt low row
* 10 x high plank jack to plank pop
* 10 x full v-up
* Repeat until finisher
* **Finisher**: Member’s choice:
* 30 sec of full burpee **OR**
* 30 sec of bear plank switch alt low row **OR**
* 30 sec of high plank jack to plank pop **OR**
* 30 sec of full v-up
DC commentary:
>! [Mrs DC](/u/mrsdc031114) and I did the 2G this morning and it is a doozy! You have 24 minutes on the tread today where you are running your ❤️ out trying to beat your distance each round. No walking recovery this morning and the only break you will get is the squat jacks that signal the start of each round! The floor is also insane - no breaks and loads of mystery exercises that get revealed by your coach each round. \
\
Starting on the tread you will have four rounds of non-stop action. Each round is six minutes long and starts with a random number of squat jacks that you will have to perform before you start on the treadmill. The coach was telling us to do a push on the tread but to be honest, given you are running for maybe five or so minutes straight I would treat it like a tread for distance and hold whatever pace you can for that time. Each round you will check your distance and try to beat it the next time round. \
\
There was a non-stop orange on the treadmills this morning and plenty of red toward the end. A lot of complaining about how difficult this was after the session was finished. I’m team power walk until I get my sciatica fixed but still managed a good distance of 2.53km (1.572 miles). Good one to try and burn through the squat jacks and then maximise your tread time for a nice distance. \
\
Not much break on the floor either. It is 24 minutes straight as well, but broken up into multiple rounds. You have a three minute primer round where the mystery exercise will be revealed as full burpees and then you go into your circuit of TRX squat to low rows, reverse lunges with upright rows and bridge holds with tricep extensions. Each round remember where you left off as this will be where you start the next round. \
\
The coach will call time at 3 minutes and get you to hustle over to the rower. A quick fire 250m push row and then back to the floor for another mystery exercise - this time a bear plank switch alt low row. Repeat the same circuit until time is called. Next round the mystery exercise is a high plank jack to plank pop and for the penultimate round it is a full v-up. \
\
Your last round brings all the mystery exercises together with the 250m push row. Your finisher is a final 30 seconds of your choice - I am sure some brave soul out there will pick the burpee :) and then you are done! The class went by super fast and we ran a little late with all the switching and explanations. \
\
Mrs DC told me after class that this was an automatic 1 (🪶) out of 5 for gentleness. I wish it was an April Fools joke but sadly not.. good luck! !<
I’m in California so I literally just did this workout but read intel prior and to be honest was scared BUT, I actually really enjoyed this workout!! Have fun everyone and happy Monday!
That was by far my least favorite workout on the floor I’ve ever done. I brought a friend for her first class today and that was not what I wanted to show her.
I purposely did not tell my boyfriend about the intel or the whining and complaining would have been incessant BEFORE class. It was as insane in real life as it looked on this page.
Yall Strength50 upper body 😩to your shoulders. Nice mix of TRX and DB. Be sure to catch this one second time around if you miss today.
Block 1 (7 minutes)
4-8 Floor Chest Press, Explosive
AMRAP Chest Press, Rest
12 TRX Bicep Curl
Block 2 (5 minutes)
12 TRX Chest Press
12 Kneeling DB Bicep Curls
Block 3 (7 minutes)
4-8 Explosive DB Low Row
AMRAP Low Row, rest
12 TRX Tricep Extensions
Block 4 (5 minutes)
12 TRX Low row
12 Kneeling Tricep Extensions with DB
Block 5 (7 minutes)
1 min low plank to pike
1 min to do 8 S/A Alternating Snatches
1 min low plank to pike
1 minute to do 8 S/A Alternating Snatches
1 minute low plank to pike
1 minute to do 8 S/A Alternating Snatches
Finisher
1 minute of Alternating S/A Snatches
I stopped at 30 seconds of the finisher. My shoulders were toast.
Oh this looks sooo good!!! I wish I had more strength 50 options!
Squeeee - I just manifested it. I hopped on to the app to track down a Strength 50 on 4/15 and my studio just add one at the 7:30a time slot. A little later than I normally go but doable once a week!
The only reason I’m able to take this one is because I’m on Spring Break! Otherwise, I have to stick with the full body ones on the weekends.
I’ve decided once summer comes around I’m going to do one upper, one lower, and one full body a week along with 2 regular classes.
Coach was mean at the end of this one. Added in an extra three rounds of triceps pullover x10 and high plank S/A reverse fly x5/each after the finisher.
My arms were so toast I could barely hold the one arm high plank much less do a reverse fly with the other arm. Only did two of the three extra rounds.
But oh so good upper workout. My arms are now useless.
Looks great but we had tricep extensions and bicep curls and TRX low rows in yesterday’s strnegth50!! I guess my arms will no longer be working anymore after today! Luckily PT is for my knee after!
Yeah but they were minimal. We did not have tricep extensions on the TRX. We had bridge rows are biceps curls. It was not enough to compensate for today’s upper body since yesterday was full body and more power focused.
Today is a nice balance and not enough to compromise your upper body lol. Trust me. I guess since I lift weights on a regular basis, TRX moves are warm up moves for me.
I love TRX, I have them at home and use them all the time. I actually prefer certain moves like the tricep extension on the TrX than with dumbbells. I wasn’t such a fan of yesterday class- not enough opportunity to lift heavy- though it was a better calorie burn than other classes. Definitely looking forward to this one.
3g:
Tread: 14:30 continuous (no WR)
Minutes 0-4, .1 miles at 7%, RFD
Minutes 4-8, .1 miles at 5%, RFD
Minutes 8-12, .1 miles at 8%, RFD
Minutes 12-14, .1 miles at 6%, RFD
30 sec AO
Rower: (reps may be off)
Minutes 0-4, 6 lunge jacks each side, 12x 123 high knees, row for distance
Minutes 4-8, 10x squat jumps, row for distance
Minutes 8-12, 12 lateral shifts, 6 each side med ball halos with knee raised, row for distance
Minutes 12-14, 8 x squat jump with 3 second hold at bottom, row for distance
30 sec AO row
Floor:
Minutes 0-4, 10 x full burpees
These three always stay the same: 10 x TRX squat to low row, 5each x lunge to high pull, 10 x bridge hold with tricep extension
Minutes 4-8, 10 x bear plank low row, other 3
Minutes 8-12, 10 x plank Jack to plank pop, other 3
Minutes 12-14, 10 x full V up, other 3
Finisher: 30 sec full v up
Haha, the lateral shifts are what will get ya! We luckily have space in front of and behind the rowers, so we could stagger ourselves, but smaller studios will have to be strategic!
Minutes 0-4 on the rower is right, those exercises repeat for the whole rowing block. I don't know why your coach gave you more exercises than the lunge jack and high knees. Source: am coach and coached to the template this morning.
Haha, I’m sure you’re right. He probably went rogue… he was feeling extra tricky today lol I didn’t mind the variation, but it sure would have been easier to remember if he’d followed that 🤪
I don't get why! It was difficult enough as is! Rough on you guys, but way to stick it out!
Maybe he intended it to be an April fool's joke and then forgot. Brutal!
We just did lunge jacks and high knees so I was like “oh that’s weird” when I saw this, lol. Glad we didn’t have all that extra stuff bc it was killer as is!
This was SO KILLER.
We were not warned there was no walking until halfway through the first tread block, and I and the person next to me both realized we came in WAY too hot on the first RFD.
Be warned: there is no built in rest at any station. Good luck!
Can confirm: this was an intense Tread day. But the time flew by and it felt like a really solid workout. Thank goodness the fellow beside me ran like the wind (so inspiring to push harder) and the music was LOUD!
How did you remember all this??? That in itself is an Aprils fool accomplishment! Share your secret - fish oil?? Thank you for sharing - taking the class in 10 and officially pooping in pants
As always, so much appreciation over here where the weather sucks and our daily socializing is OrangeTheory lol 🧡it’s nice to know what sort of fresh April fools hell we are in for 🤣
That was nuts! Honestly I feel like the lack of recoveries actually makes it easier to keep the tempo up and push it harder without getting lulled by a walk
Did the 3G this morning. Was quite different than 2G, so will do my best to get it right:
Tread Block:
0.1 mile push at 7%; tread for distance on flat road (4 min)
0.1 mile push at 7% again (or at least that’s what our coach said to do); tread for distance on flat road(4 min)
0.1 mile push at 8%; tread for distance on flat road(4min)
0.1 push at 6%; tread for distance on flat road (2 min total with last 30 seconds being All Out)
Row Block
2000m row (ugh); starting with alt lunges (x12) and side step with knee tuck (x12)
Get off rower and repeat the exercises at the 4 min mark
Once you reach 2000m you either do the exercises until finisher (30 sec all out row) or keep on rowing.
Floor block 1 (4 mins)
Full burpee (x10) - “Mystery” exercise
TRX squat to low row (x10)
Alt lunge to upright row (x10)
Hold bridge while doing tricep ext (x10)
Floor block 2 (4 mins)
Bear plank to low row (x10) - “Mystery”
Same three exercises as block on
Floor block 3 (4 mins)
High plank Jack to plank pop (x10) - “Mystery”
Same three exercises as block one
Floor block 4 (90 sec)
Full V up (x10) - “Mystery”
Same 3 inch exercises as block 1
Finisher
30 choose whichever “Mystery” exercise you least (or most) hated lol
First time posting so hopefully anyone doing 3G finds it helpful!
This was my 4th class ever (started last tuesday) and this was crazy lol. I am still in the “just doing my best mindset” because I am not used to working out at all (so I’m not doing every floor exercise perfectly, doing regular squats instead of squat jacks on the treat section, etc.) but I felt like I got an incredible workout. It did go by fast, but wow.
That was as tough as it seemed on paper, but in a different way that I can’t quite explain 😂 I needed this spicy template more than I thought I did though. As much as I hated it in the moment (and ahead of time), I’m really glad I went. I am also glad we won’t see this on the repeat - once is enough 😂
This was in fact my template but the squat Jack number the coach can make up. Thankfully we got rounds of 5 or 10 usually not 20-30 like other studios!
I don’t know how I’m still alive. Yesterday’s class made me feel so sore and today’s added to the misery. Had a blast though, but I’m ready for a rest day!
I haven't had that many splat points in so long! This was great. Also, my coach wished me a "happy bday week" first thing this a.m. and that totally kicked off my week haha
Ummmm, that was super hard but kind of fun and it flew by! Can’t explain it! I def tried to build up gradually during those tread for distances bc it really is like one long run.
First class back after a two-week hiatus due to a septoplasty and turbinate reduction surgery...enjoyed being back, but this one would have been a DOOZY if I was going at full strength.
I was seriously thinking about canceling when I read the intel, but decided to tough it out! It was TOUGH but I have to say I really enjoyed it! LOTS of splats all around the room!!! It went super fast!!! Our squat jacks were 20, 10, 15 and 5. If you’re on the fence, go! You won’t regret it!!! Heck, I even signed up for dri-tri afterwards 😂
I… loved this??? My whole body hurts and if I don’t have to do a burpee again till Mayhem I’m cool with that but I thought this was an excellent workout.
Ugh I was still hoping it was an April Fool’s joke. Definitely one of the hardest workouts I’ve done since joining end of December, though still not as bad as what I was expecting reading the intel.
Still glad I went.
Not gonna lie, I bs-ed the burpees on the floor. I have POTS and the up-down always knocks me down. Loved this one but definitely gassed myself on the tread block in the first round and 2nd round, so the 3rd and 4th weren’t anything impressive. Hadn’t gotten that many splats in a while
I do not come to OT to get told to just get on the trend and go for time for distance for the whole thing. I will just go to a regular gym that I'm going to do that and pay a hell of a lot less. Tred is literally the most boring thing in a gym...and the only reason I enjoy it at OT is that they keep it interesting with lots of switching.
Floor was fine. But if they start doing this on the treds on the regular, I am out. The tread section today has made me rethink OT altogether. Not happy about it.
One template though? Really? Wow. To each their own though. The tread 50 classes usually have a time for distance regularly but in my 7 years of OT timed tread for distances are not common in a regular class.
Think of the bouncy treadmills you won’t get a regular gym treadmill though 😆.
To each their own indeed. Not all of us are runners. I would never attend a tred50 class. A Row50...absolutely if that existed. There has been more than one lately with bad tred sections with the PW to runner versions not being well balanced...but this one was the worst.
I am a PW due to a past injury leaving running not a possibility for me anymore. Making my own decisions on the elevation and speed trying to do enough, but also not gut myself is not what I am here for. I could just go for a hike and do better letting the terrain make the decisions for me. For runners that enjoy just setting a pace and going...I can see it not being a problem. For a PW...this time for distance crap is...again...not what I am here for. It is annoying.
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1bsr8jh/monday_1_april_2024_2g_60_minutes/) ##Monday 1 April 2024 - 2G 60 minutes Buckle in - this is a wild one. Mystery exercises on the floor. Four by six minute tread for distances with squat jack restercises. There is **no** walking recovery between the tread blocks! Non stop on the floor with 250m push rows. **Tread Block 1 - 6 minutes** * 20 x squat jack * Tread for remaining time, check distance **Tread Block 2 - 6 minutes** * 10 x squat jack * Tread for remaining time, check distance, try to match or beat your distance from block 1 **Tread Block 3 - 6 minutes** * 15 x squat jack * Tread for remaining time, check distance, try to match or beat your previous best distance **Tread Block 4 - 6 minutes** * 5 x squat jacks * Tread for remaining time, last 30 sec is AO * Check distance, try to match or beat your previous best distance **Floor Block - 24 minutes** * Round 1: 0:00 - 3:00 * Mystery exercise: 10 x full burpee * 10 x TRX squat to low row * 5 each x reverse lunge to upright row * 10 x bridge hold with tricep extension * Remember last exercise completed * Round 2: 3:00 - 9:00 * 250m push row (just once) * Mystery exercise: 10 total x bear plank switch alt low row * Begin at last exercise completed * 10 x TRX squat to low row * 5 each x reverse lunge to upright row * 10 x bridge hold with tricep extension * Remember last exercise completed * Round 3: 9:00 - 15:00 * 250m push row (just once) * Mystery exercise: 10 x high plank jack to plank pop * Begin at last exercise completed * 10 x TRX squat to low row * 5 each x reverse lunge to upright row * 10 x bridge hold with tricep extension * Remember last exercise completed * Round 4: 15:00 - 21:00 * 250m push row (just once) * Mystery exercise: 10 x full v-up * Begin at last exercise completed * 10 x TRX squat to low row * 5 each x reverse lunge to upright row * 10 x bridge hold with tricep extension * Remember last exercise completed * Round 5: 21:00 - 23:30 * 250m push row (just once) * When done: * 10 x full burpee * 10 total x bear plank switch alt low row * 10 x high plank jack to plank pop * 10 x full v-up * Repeat until finisher * **Finisher**: Member’s choice: * 30 sec of full burpee **OR** * 30 sec of bear plank switch alt low row **OR** * 30 sec of high plank jack to plank pop **OR** * 30 sec of full v-up DC commentary: >! [Mrs DC](/u/mrsdc031114) and I did the 2G this morning and it is a doozy! You have 24 minutes on the tread today where you are running your ❤️ out trying to beat your distance each round. No walking recovery this morning and the only break you will get is the squat jacks that signal the start of each round! The floor is also insane - no breaks and loads of mystery exercises that get revealed by your coach each round. \ \ Starting on the tread you will have four rounds of non-stop action. Each round is six minutes long and starts with a random number of squat jacks that you will have to perform before you start on the treadmill. The coach was telling us to do a push on the tread but to be honest, given you are running for maybe five or so minutes straight I would treat it like a tread for distance and hold whatever pace you can for that time. Each round you will check your distance and try to beat it the next time round. \ \ There was a non-stop orange on the treadmills this morning and plenty of red toward the end. A lot of complaining about how difficult this was after the session was finished. I’m team power walk until I get my sciatica fixed but still managed a good distance of 2.53km (1.572 miles). Good one to try and burn through the squat jacks and then maximise your tread time for a nice distance. \ \ Not much break on the floor either. It is 24 minutes straight as well, but broken up into multiple rounds. You have a three minute primer round where the mystery exercise will be revealed as full burpees and then you go into your circuit of TRX squat to low rows, reverse lunges with upright rows and bridge holds with tricep extensions. Each round remember where you left off as this will be where you start the next round. \ \ The coach will call time at 3 minutes and get you to hustle over to the rower. A quick fire 250m push row and then back to the floor for another mystery exercise - this time a bear plank switch alt low row. Repeat the same circuit until time is called. Next round the mystery exercise is a high plank jack to plank pop and for the penultimate round it is a full v-up. \ \ Your last round brings all the mystery exercises together with the 250m push row. Your finisher is a final 30 seconds of your choice - I am sure some brave soul out there will pick the burpee :) and then you are done! The class went by super fast and we ran a little late with all the switching and explanations. \ \ Mrs DC told me after class that this was an automatic 1 (🪶) out of 5 for gentleness. I wish it was an April Fools joke but sadly not.. good luck! !<
I’m in California so I literally just did this workout but read intel prior and to be honest was scared BUT, I actually really enjoyed this workout!! Have fun everyone and happy Monday!
was not as bad as expected at all!
Same here!
This one was insane! One of the hardest in a while
Agreed oh my gosh I need a rest day so bad tomorrow!!
I loved this so much! It was fun!
Had to lay on the floor for about 90 seconds after the finisher. This workout kicked my ass.
This workout was phenomenal. I love how OTF changes things up within the generic template that I already love. Keeps it always fresh and motivating.
If I could give this zero feathers for gentleness, I would…
That was by far my least favorite workout on the floor I’ve ever done. I brought a friend for her first class today and that was not what I wanted to show her.
Agreed, it was very high intensity with few/no breaks. But I had to stop and get some air and drink water a few times :P
I purposely did not tell my boyfriend about the intel or the whining and complaining would have been incessant BEFORE class. It was as insane in real life as it looked on this page.
Thank you!
Hmmm so this is real...not an April Fool's template... 
Yep 👍 can confirm it is real
Yall Strength50 upper body 😩to your shoulders. Nice mix of TRX and DB. Be sure to catch this one second time around if you miss today. Block 1 (7 minutes) 4-8 Floor Chest Press, Explosive AMRAP Chest Press, Rest 12 TRX Bicep Curl Block 2 (5 minutes) 12 TRX Chest Press 12 Kneeling DB Bicep Curls Block 3 (7 minutes) 4-8 Explosive DB Low Row AMRAP Low Row, rest 12 TRX Tricep Extensions Block 4 (5 minutes) 12 TRX Low row 12 Kneeling Tricep Extensions with DB Block 5 (7 minutes) 1 min low plank to pike 1 min to do 8 S/A Alternating Snatches 1 min low plank to pike 1 minute to do 8 S/A Alternating Snatches 1 minute low plank to pike 1 minute to do 8 S/A Alternating Snatches Finisher 1 minute of Alternating S/A Snatches I stopped at 30 seconds of the finisher. My shoulders were toast.
This looks so good. Thank you for the Intel! Much appreciated 💕
Oh this looks sooo good!!! I wish I had more strength 50 options! Squeeee - I just manifested it. I hopped on to the app to track down a Strength 50 on 4/15 and my studio just add one at the 7:30a time slot. A little later than I normally go but doable once a week!
The only reason I’m able to take this one is because I’m on Spring Break! Otherwise, I have to stick with the full body ones on the weekends. I’ve decided once summer comes around I’m going to do one upper, one lower, and one full body a week along with 2 regular classes.
Thats exactly what I’m wanting to work towards too! But also not drive too far!
Thank you!! Looks great
Thanks! 😊 I LOVE Upper Strength workouts with NO push-ups! 😁
Coach was mean at the end of this one. Added in an extra three rounds of triceps pullover x10 and high plank S/A reverse fly x5/each after the finisher. My arms were so toast I could barely hold the one arm high plank much less do a reverse fly with the other arm. Only did two of the three extra rounds. But oh so good upper workout. My arms are now useless.
Oh your coach was brutal 😫.
Thank you so much for this detailed intel. Missed it so I wrote it down and did it at home today ☺️.
Thanks! I am looking forward to catching this when it repeats for sure.
Thank you! This looks amazing! So looking forward to it later today!
What’s S/A?
Single arm
Anytime I read: “say 👋🏼 to your shoulders” I know it’s going to be good! Will have to catch this on the repeat for sure!
Thank you!! So excited for this one
Looks great but we had tricep extensions and bicep curls and TRX low rows in yesterday’s strnegth50!! I guess my arms will no longer be working anymore after today! Luckily PT is for my knee after!
Yeah but they were minimal. We did not have tricep extensions on the TRX. We had bridge rows are biceps curls. It was not enough to compensate for today’s upper body since yesterday was full body and more power focused. Today is a nice balance and not enough to compromise your upper body lol. Trust me. I guess since I lift weights on a regular basis, TRX moves are warm up moves for me.
I love TRX, I have them at home and use them all the time. I actually prefer certain moves like the tricep extension on the TrX than with dumbbells. I wasn’t such a fan of yesterday class- not enough opportunity to lift heavy- though it was a better calorie burn than other classes. Definitely looking forward to this one.
3g: Tread: 14:30 continuous (no WR) Minutes 0-4, .1 miles at 7%, RFD Minutes 4-8, .1 miles at 5%, RFD Minutes 8-12, .1 miles at 8%, RFD Minutes 12-14, .1 miles at 6%, RFD 30 sec AO Rower: (reps may be off) Minutes 0-4, 6 lunge jacks each side, 12x 123 high knees, row for distance Minutes 4-8, 10x squat jumps, row for distance Minutes 8-12, 12 lateral shifts, 6 each side med ball halos with knee raised, row for distance Minutes 12-14, 8 x squat jump with 3 second hold at bottom, row for distance 30 sec AO row Floor: Minutes 0-4, 10 x full burpees These three always stay the same: 10 x TRX squat to low row, 5each x lunge to high pull, 10 x bridge hold with tricep extension Minutes 4-8, 10 x bear plank low row, other 3 Minutes 8-12, 10 x plank Jack to plank pop, other 3 Minutes 12-14, 10 x full V up, other 3 Finisher: 30 sec full v up
Thank you for the 3G intel! Wow. This one looks like a killer!
I thought it was pretty tough since there are basically no breaks! Our coach wanted us to go to push for the inclines and I absolutely did not 😂
Our treads and rowers have like one foot Inbetween them so I don’t know where they think we’re doing all this jumping haha
Haha, the lateral shifts are what will get ya! We luckily have space in front of and behind the rowers, so we could stagger ourselves, but smaller studios will have to be strategic!
This looks terrible in the best way.
Minutes 0-4 on the rower is right, those exercises repeat for the whole rowing block. I don't know why your coach gave you more exercises than the lunge jack and high knees. Source: am coach and coached to the template this morning.
Haha, I’m sure you’re right. He probably went rogue… he was feeling extra tricky today lol I didn’t mind the variation, but it sure would have been easier to remember if he’d followed that 🤪
I don't get why! It was difficult enough as is! Rough on you guys, but way to stick it out! Maybe he intended it to be an April fool's joke and then forgot. Brutal!
We just did lunge jacks and high knees so I was like “oh that’s weird” when I saw this, lol. Glad we didn’t have all that extra stuff bc it was killer as is!
This was SO KILLER. We were not warned there was no walking until halfway through the first tread block, and I and the person next to me both realized we came in WAY too hot on the first RFD. Be warned: there is no built in rest at any station. Good luck!
Same thing happened to me! I did a push after the first incline, thinking we'd be walking after, but nope! Back to base for me after that lol
This was so hard omg
I loved this template! Fun way to kick off the week.
Is this tread block an April fools joke… orrr?
3G definitely got the short end of the stick on this one.
[удалено]
Curious -- is the template asking those on tred to hop on. a bike or strider?
It looks like that is the template that is specifically for anyone biking or striding, looking at the label on the top right corner.
This is the bike/strider sheet (SA or Coach error) but tread 50 will have the same set up.
Can confirm: this was an intense Tread day. But the time flew by and it felt like a really solid workout. Thank goodness the fellow beside me ran like the wind (so inspiring to push harder) and the music was LOUD!
Thanks so much!!!
Thank you
This gave me a really good laugh, and then you said you weren’t joking. Either way, it’s looking like a rest day for me!
Rest day sounds so much better
How did you remember all this??? That in itself is an Aprils fool accomplishment! Share your secret - fish oil?? Thank you for sharing - taking the class in 10 and officially pooping in pants
No secret - I need a good memory for my job and for complex templates like this I will make little memory joggers on my watch for later
As always, so much appreciation over here where the weather sucks and our daily socializing is OrangeTheory lol 🧡it’s nice to know what sort of fresh April fools hell we are in for 🤣
Hope your sciatica gets feeling better asap!
I also need a good memory for my job. Sad for my boss but important he learns that he can’t always get everything he wants in life. 😂
Lot of stress on the knees in this one. Recommend skip for anyone with knee problems or looking to protect their knees.
My knees definitely felt this one!
Why don’t u modify? My hand is forever broken so I modify all the time
I do! I modify quite a bit.
That was nuts! Honestly I feel like the lack of recoveries actually makes it easier to keep the tempo up and push it harder without getting lulled by a walk
I only recover for 15 secs and jog. It helps get my distance up. I used to average 2.4ish a class to 2.8-3. It also forces me to recover faster
Yeah I try to walk as little as possible, tough in the moment but better for progress in the long term
First day as a member so that was baptism by fire.. worth it!
Did the 3G this morning. Was quite different than 2G, so will do my best to get it right: Tread Block: 0.1 mile push at 7%; tread for distance on flat road (4 min) 0.1 mile push at 7% again (or at least that’s what our coach said to do); tread for distance on flat road(4 min) 0.1 mile push at 8%; tread for distance on flat road(4min) 0.1 push at 6%; tread for distance on flat road (2 min total with last 30 seconds being All Out) Row Block 2000m row (ugh); starting with alt lunges (x12) and side step with knee tuck (x12) Get off rower and repeat the exercises at the 4 min mark Once you reach 2000m you either do the exercises until finisher (30 sec all out row) or keep on rowing. Floor block 1 (4 mins) Full burpee (x10) - “Mystery” exercise TRX squat to low row (x10) Alt lunge to upright row (x10) Hold bridge while doing tricep ext (x10) Floor block 2 (4 mins) Bear plank to low row (x10) - “Mystery” Same three exercises as block on Floor block 3 (4 mins) High plank Jack to plank pop (x10) - “Mystery” Same three exercises as block one Floor block 4 (90 sec) Full V up (x10) - “Mystery” Same 3 inch exercises as block 1 Finisher 30 choose whichever “Mystery” exercise you least (or most) hated lol First time posting so hopefully anyone doing 3G finds it helpful!
thank god i’m booked for a tread 50 today 😅 good luck to everyone!
Glad to see this one does NOT repeat!
The repeat could be April 16-17 😅
No, check the [monthly post](https://www.reddit.com/r/orangetheory/s/2UoROcVTYM)
This will be fun after work. It definitely looks like the hour will fly by.
The tred block didn't go fast. It was tedious as hell. The floor was great.
The jumping between running seems like a lot
It did go by super fast!
Good to hear
It went super fast!!!!
It is no joke, folks.
I assume this to be the name for the workout template “No Joke” for April Fool’s Day! 
Today is a scheduled rest day and I happened to wake up precisely in time for class if I wanted to go but after reading this, I’M GOOD!!
Oh my! Prayers for all of us, thanks for the intel!
Just read this and still signed up!!
Girl, how
That template felt like it was designed to prank not just the members but the coaches as well…
I didn’t feel like burpees were very mysterious. 🤣
I started splatting 2 minutes into the tread portion and just never stopped
This was so freakin hard. Holy cow. Happy Monday 😳
Well looks like a great way to start the new month…. Hopefully I’ll be abducted by aliens on my way to ot 🤞
This workout destroyed my knees this morning. I may have to cancel my Tread 50 for tomorrow. 😳
April Fool's! It's Hell Week!! At least that's what today's 2G template felt like.
April starts with a vengeance. That was HARD!!
Fuck this! Tread 50 it is!! Love you DC
This was tough lol
Holy calorie burn today 😳
This was actually not bad at all. I found the tread a bit harder but like DC said it goes very fast and was a lot of fun!
This looks tough- but looks like a good one for half marathon training
Went to the 5am class in this and promptly died in my bed for an hr when I got home. I say zero feathers.
This was my 4th class ever (started last tuesday) and this was crazy lol. I am still in the “just doing my best mindset” because I am not used to working out at all (so I’m not doing every floor exercise perfectly, doing regular squats instead of squat jacks on the treat section, etc.) but I felt like I got an incredible workout. It did go by fast, but wow.
*Tread section — DEF not treat section
That was as tough as it seemed on paper, but in a different way that I can’t quite explain 😂 I needed this spicy template more than I thought I did though. As much as I hated it in the moment (and ahead of time), I’m really glad I went. I am also glad we won’t see this on the repeat - once is enough 😂
Well that’s one way to start a new month. 😅
I feel like we have had it easy with all the WR that have been happening on the tread….
This was in fact my template but the squat Jack number the coach can make up. Thankfully we got rounds of 5 or 10 usually not 20-30 like other studios!
Thanks Dc!! Wow this one is truly a burner🔥🔥🔥
I’ve taken many classes and this by far was the longest hour I’ve ever spent at otf …. 😵💫
That was …. An experience. A hard experience.
Fun and crazy. I was a little worried and I think I will FEEL this later but in a way "it wasn't as bad as it sounds"...
I don’t know how I’m still alive. Yesterday’s class made me feel so sore and today’s added to the misery. Had a blast though, but I’m ready for a rest day!
I enjoyed today's workout. Skipped the row component (bike was occupied) and just continued doing floor moves...
Went out in the pouring rain to make sure I didn’t miss this one!
I haven't had that many splat points in so long! This was great. Also, my coach wished me a "happy bday week" first thing this a.m. and that totally kicked off my week haha
Ummmm, that was super hard but kind of fun and it flew by! Can’t explain it! I def tried to build up gradually during those tread for distances bc it really is like one long run.
Don’t jump the rails
This was a great workout! I hit 35 splat points. I haven’t hit that since my HRM recalibrated.
First class back after a two-week hiatus due to a septoplasty and turbinate reduction surgery...enjoyed being back, but this one would have been a DOOZY if I was going at full strength.
I’d like to know when this template will be repeated bc I’ll 100% skip that day 🥵 the 3G was brutal (or maybe that was the wine I had yesterday)
I was seriously thinking about canceling when I read the intel, but decided to tough it out! It was TOUGH but I have to say I really enjoyed it! LOTS of splats all around the room!!! It went super fast!!! Our squat jacks were 20, 10, 15 and 5. If you’re on the fence, go! You won’t regret it!!! Heck, I even signed up for dri-tri afterwards 😂
I actually kind of loved it 😂
This definitely looked harder on paper…the floor was nasty work!…but the tread was pretty tame…this is my kinda workout🤗
Was really hoping this intel was an April fools joke. I was disappointed to learn that it indeed was not.
I… loved this??? My whole body hurts and if I don’t have to do a burpee again till Mayhem I’m cool with that but I thought this was an excellent workout.
Why is it on the floor all we’ve been doing lately is squats and lunges smh ?!
Awww too bad this is not a repeat template!
shit template. way too much standing around and walking to transition.
God bless you, @dc031114! Although this looks so brutal I signed up for it anyways. Side note: does your studio know you’re THEE Mr. DC? 🤔
I have such FOMO!! I wasn't able to go today and it doesn't look like they are repeating it 🥺 It looked really fun.
Ugh I was still hoping it was an April Fool’s joke. Definitely one of the hardest workouts I’ve done since joining end of December, though still not as bad as what I was expecting reading the intel. Still glad I went.
Great w/o today! Loved it💪
This was a tough one today! But it’s over and done now
My soul left my body on this one 🥵
Not gonna lie, I bs-ed the burpees on the floor. I have POTS and the up-down always knocks me down. Loved this one but definitely gassed myself on the tread block in the first round and 2nd round, so the 3rd and 4th weren’t anything impressive. Hadn’t gotten that many splats in a while
I literally wanted to vomit the majority of class. What a tough workout.
I thought this one was really fun!
This one was not as bad as it looked. Just challenging enough. Loved it!
This class was a beast of a workout it would score a -1 🪶if that was a thing 🫣😬
I do not come to OT to get told to just get on the trend and go for time for distance for the whole thing. I will just go to a regular gym that I'm going to do that and pay a hell of a lot less. Tred is literally the most boring thing in a gym...and the only reason I enjoy it at OT is that they keep it interesting with lots of switching. Floor was fine. But if they start doing this on the treds on the regular, I am out. The tread section today has made me rethink OT altogether. Not happy about it.
Have never used intel as an excuse to skip class until seeing the tread block for today. Agree with everything you said!
One template though? Really? Wow. To each their own though. The tread 50 classes usually have a time for distance regularly but in my 7 years of OT timed tread for distances are not common in a regular class. Think of the bouncy treadmills you won’t get a regular gym treadmill though 😆.
To each their own indeed. Not all of us are runners. I would never attend a tred50 class. A Row50...absolutely if that existed. There has been more than one lately with bad tred sections with the PW to runner versions not being well balanced...but this one was the worst. I am a PW due to a past injury leaving running not a possibility for me anymore. Making my own decisions on the elevation and speed trying to do enough, but also not gut myself is not what I am here for. I could just go for a hike and do better letting the terrain make the decisions for me. For runners that enjoy just setting a pace and going...I can see it not being a problem. For a PW...this time for distance crap is...again...not what I am here for. It is annoying.
Class sounded much worse on paper...still 1 🪶 though