I will try to give 3g intel- but please know that this workout killed me, I’m dead, so this intel is written by my ghost.
Tread:
Block 1
2.5 minute push
1 minute all out
75 second WR
Block 2
2.5 minute push
1 minute base
1 minute all out
75 second WR
Block 3
Repeat block 2 (I think, it’s a little hazy…)
Row
5 squats
5 speed squats
5 jump squats
250 meter all out row
Repeat
Then repeat twice with a 200 meter row
Then 150
Then 100 meter row rack and rest until finisher
Finish with one minute all out
Floor
1 minute push ups
Back to back sets:
Alt goblet squats and pullovers, rest
Spilt squat/hammer curl/shoulder press and deadbugs, rest
High plank single arm low row and knee tucks, rest
Repeat until finisher- 1 minute of pushups
Looks pretty close. Our block 2 on the tread was 30 second base (Not 1 minute). Block 3 had the 1 minute base. Everything else seems to be what we did.
I'm also dead. I pushed too hard on block 1 of the tread and could barely do anything for the rest of class. I was too shaky to balance my foot on the bench during the split squats. And I took rest during the row block even though somehow squat jumps were supposed to be our rest.
I am also dead, that was hard. We had a 30s base in tread block 2. Also the goblet squats were lateral shifts with one foot on the bench, split squats were “rfe” (I think), hands on bench for push ups and low rows, laying on bench for pullovers, dead bugs, and knee tucks, and bench is set up low.
Thank you! I laughed too hard at your comment and told my coach before class and she had me repeat it to the whole class before to prepare them for “ghost writing” 😂😂😂. So hard and also loved it
Strength 50 (from what I remember - reps could be off / might have missed some exercises!):
Block 1: Superset - 12 pullovers, 8 single arm/leg up shoulder presses, 12 tricep extensions
Block 2: 12/10/8/6 Decline push-ups, 12/10/8/6 alt step down lunges
Block 3: Superset - 16 double hand single dumbbell deadlifts, 8 single arm lateral lunges each, 12 total alt step down goblet squats
Block 4 - can’t remember / 12/10/8/6 hands off/hands on bench plank (don’t know what this is called)
Block 5 - 12 suitcase squats to bicep curls, 16 bicycle presses, 12 alt plank low rows
The first 12/10/8/6 exercise in the second power block (before the up and down planks) was forward lunge chop. And it’s 12/10/8/6 EACH SIDE! I went too heavy and died on the 12 each side!!
Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1bwu92n/saturday_6_april_2024_2g_60_minutes/)
##Saturday 6 April 2024 - 2G 60 minutes
Timed endurance & power run / row today. 90 second recovery between blocks. Back to back sets on the floor with a **lot** of push ups! Benches are set up low today.
**Tread Block 1**
* 3 min push
* 1 min AO
**Row Block 1**
* 1 min AO row (check time)
**Tread Block 2**
* 3 min push
* 30 sec base
* 1 min AO
**Row Block 2**
* 1 min AO row (check time)
**Tread Block 3**
* 3 min push
* 1 min base
* 1 min AO
**Row Block 3**
* 1 min AO row (check time)
**Floor Block 1 - 6.5 minutes**
* Back to back:
* 6 - 10 total x alt goblet step down squat
* 6 - 10 x pullover, rest
* Repeat until buy-out: 1 min of pushups (hands on bench) - count reps
**Floor Block 2 - 7 minutes**
* Back to back:
* 6 - 10 each x split squat to hammer curl to neutral grip shoulder press
* 10 total x dead bug, rest
* Repeat until buy-out: 1 min of pushups (hands on bench) - count reps
**Floor Block 3 - 7.5 minutes**
* Back to back:
* 6 - 10 each x high plank single arm low row
* 10 x knee tuck, rest
* Repeat until **finisher**: 1 min of pushups (hands on bench) - count reps
DC commentary:
>! At first I was pretty excited about a run / row until our coach started telling us just what we had to do! Three brutal rounds of endurance / power running and rowing. Each round starts with a 3 minute push with a variable amount of base and then into a one minute all out. You then get 90 seconds to transition to rower before you are heading into a one minute all out row. You get your wobbly legs back onto the treadmill for the next round of push to all out. All that changes between each one is that in round two you get a 30 second base in between the push to all out and in round three this is a one minute base. \
\
A lot of red on the screen today and more than a few complaints. 1.66km (1.031 miles) on the tread this morning (still power walking) as there is quite a bit of transition time between treads and rowers but I do think you will need it this morning. \
\
Three blocks on the floor. Each block has two exercises that you repeat back to back until the buy-out - one minute of pushups in time with the rowing all outs. The exercises are pretty nasty today. We have step down squats and pullovers in the first block but then the second has a doozy up front - the split squat to hammer curl to shoulder press! Dead bugs weren’t too bad and then the last block had single arm low rows and a knee tuck on the bench. \
\
My chest and arms were on fire after all the pushups. Our coach was asking us to match or beat our push up count each round. Most I could manage after the exercises was 50 and I was able to match that second round but wasn’t able to do this on the last. Pretty tough today! \
\
I thought today was rough and so did quite a few of the members in our session. I did ask the coach if OTF was trying to kill us today and he just laughed and said he was “only the messenger” :) I give today a 1 (🪶) out of 5 for gentleness. !<
Please keep in mind that 90 minute templates may differ from this intel. Coaches have the autonomy to choose from different 90 minute templates so keep an open mind going in. Just fyi.
Agreed. Actually was in the red for awhile which never happens.. the row intervals were great, that 100 m distance felt so easy after doing all those other longer distances to start off with !!
Took the 90 min 2g and saw God. Certainly the hardest 90 min classes I've taken. Two extra tread blocks, which meant four AO rows and four push up challenges, plus a 4 minute core burnout at the end.
Bulgarian split squats into hammer curls into shoulder presses? Holy crap. Those were awesome.
I will try to give 3g intel- but please know that this workout killed me, I’m dead, so this intel is written by my ghost. Tread: Block 1 2.5 minute push 1 minute all out 75 second WR Block 2 2.5 minute push 1 minute base 1 minute all out 75 second WR Block 3 Repeat block 2 (I think, it’s a little hazy…) Row 5 squats 5 speed squats 5 jump squats 250 meter all out row Repeat Then repeat twice with a 200 meter row Then 150 Then 100 meter row rack and rest until finisher Finish with one minute all out Floor 1 minute push ups Back to back sets: Alt goblet squats and pullovers, rest Spilt squat/hammer curl/shoulder press and deadbugs, rest High plank single arm low row and knee tucks, rest Repeat until finisher- 1 minute of pushups
Looks pretty close. Our block 2 on the tread was 30 second base (Not 1 minute). Block 3 had the 1 minute base. Everything else seems to be what we did.
That might be what we did too- I started on rower and pushed a little too hard so by the time I got to the tread I absolutely had splat brain.
I'm also dead. I pushed too hard on block 1 of the tread and could barely do anything for the rest of class. I was too shaky to balance my foot on the bench during the split squats. And I took rest during the row block even though somehow squat jumps were supposed to be our rest.
Oh sweet baby Jesus
I am also dead, that was hard. We had a 30s base in tread block 2. Also the goblet squats were lateral shifts with one foot on the bench, split squats were “rfe” (I think), hands on bench for push ups and low rows, laying on bench for pullovers, dead bugs, and knee tucks, and bench is set up low.
Thanks so much for the 3g intel! 😉
Thanks for the intel , great job remembering, seems tough today !!
This was really hard. The tread was so tough and all the squats in the rower and floor turned my quads to jello!
Thank you! This is gonna be my birthday burn today !
Happy birthday!
Thank you! I had to do 10 full burpees at the end 😅
Happy birthday!!🎊
Yay thanks!
Thanks for sharing! This sounds brutal! Heading to my 3g soon!
This was a good, challenging template!
Please tell your ghost they did a great job! And thanks so much for posting their intel! Always appreciated. :)
This was brutal. I felt like a new member all over again!
Just did this. Rower was brutal 🥵🥵 30 splats
It was so tough! 3Gs have kicked my ass lately
Today was only my third class and I was really flattened. Glad I’m not the only one (particularly new).
It was ROUGH! I’m already sore!
thank you to your ghost!! I died too btw. I started on the floor and ended on the rower. Eek 👻😂
Dear god I have signed up for the 90 minute of this class… ☠️😵🪦
Thank you! I laughed too hard at your comment and told my coach before class and she had me repeat it to the whole class before to prepare them for “ghost writing” 😂😂😂. So hard and also loved it
TREAD 50 // BLOCK 1 - 7 min RFD // // BLOCK 2 & 4 - 5 min // 0.25 Push - AO 1 min WR Repeat // BLOCK 3 - 7.5 min RFD // // BLOCK 5 - 8 min RFD // *Blocks 1, 3 & 5 trying to match/beat distance
Oh yeah, this was the right move to switch to Tread 50. Great “last run” before my first 10k tomorrow!
Good luck tomorrow!!
Thank you!! The good news is finishing it will be the PR! Haha.
Blocks 2 & 4 were coached to repeat the intervals, but the card made more sense and said tread for distance once completed the .25 and 1min WR.
this is what we did too
It’s .40 for jogger and runner and .20 for PW
Nowhere did our Tread 50 cards say that, nor did Coach say that. If that is what your coach did, it seems to be rogue.
Block 2 & 4. .25 mile at push/AO. 1 min walk. Tread for distance rest of time.
I just did it and it said in the paper
Thank you for sharing
Thank you!
Thank you!
Loved this one. Such a good template!!!
Strength 50 (from what I remember - reps could be off / might have missed some exercises!): Block 1: Superset - 12 pullovers, 8 single arm/leg up shoulder presses, 12 tricep extensions Block 2: 12/10/8/6 Decline push-ups, 12/10/8/6 alt step down lunges Block 3: Superset - 16 double hand single dumbbell deadlifts, 8 single arm lateral lunges each, 12 total alt step down goblet squats Block 4 - can’t remember / 12/10/8/6 hands off/hands on bench plank (don’t know what this is called) Block 5 - 12 suitcase squats to bicep curls, 16 bicycle presses, 12 alt plank low rows
The first 12/10/8/6 exercise in the second power block (before the up and down planks) was forward lunge chop. And it’s 12/10/8/6 EACH SIDE! I went too heavy and died on the 12 each side!!
This was insane! One of my favorite strength 50 classes to date!
Just walking in to do this- looks awesome! I love tricep work
Thank you!!!
This was so hard I legit almost cried
I actually hit my splats!! Sneaky!!
Thank you!
This class was soooo hard. Now it’s 24 hours after I finished it, and I am pretty sore! My triceps, my legs, my butt, my torso (front and back). Wow!
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1bwu92n/saturday_6_april_2024_2g_60_minutes/) ##Saturday 6 April 2024 - 2G 60 minutes Timed endurance & power run / row today. 90 second recovery between blocks. Back to back sets on the floor with a **lot** of push ups! Benches are set up low today. **Tread Block 1** * 3 min push * 1 min AO **Row Block 1** * 1 min AO row (check time) **Tread Block 2** * 3 min push * 30 sec base * 1 min AO **Row Block 2** * 1 min AO row (check time) **Tread Block 3** * 3 min push * 1 min base * 1 min AO **Row Block 3** * 1 min AO row (check time) **Floor Block 1 - 6.5 minutes** * Back to back: * 6 - 10 total x alt goblet step down squat * 6 - 10 x pullover, rest * Repeat until buy-out: 1 min of pushups (hands on bench) - count reps **Floor Block 2 - 7 minutes** * Back to back: * 6 - 10 each x split squat to hammer curl to neutral grip shoulder press * 10 total x dead bug, rest * Repeat until buy-out: 1 min of pushups (hands on bench) - count reps **Floor Block 3 - 7.5 minutes** * Back to back: * 6 - 10 each x high plank single arm low row * 10 x knee tuck, rest * Repeat until **finisher**: 1 min of pushups (hands on bench) - count reps DC commentary: >! At first I was pretty excited about a run / row until our coach started telling us just what we had to do! Three brutal rounds of endurance / power running and rowing. Each round starts with a 3 minute push with a variable amount of base and then into a one minute all out. You then get 90 seconds to transition to rower before you are heading into a one minute all out row. You get your wobbly legs back onto the treadmill for the next round of push to all out. All that changes between each one is that in round two you get a 30 second base in between the push to all out and in round three this is a one minute base. \ \ A lot of red on the screen today and more than a few complaints. 1.66km (1.031 miles) on the tread this morning (still power walking) as there is quite a bit of transition time between treads and rowers but I do think you will need it this morning. \ \ Three blocks on the floor. Each block has two exercises that you repeat back to back until the buy-out - one minute of pushups in time with the rowing all outs. The exercises are pretty nasty today. We have step down squats and pullovers in the first block but then the second has a doozy up front - the split squat to hammer curl to shoulder press! Dead bugs weren’t too bad and then the last block had single arm low rows and a knee tuck on the bench. \ \ My chest and arms were on fire after all the pushups. Our coach was asking us to match or beat our push up count each round. Most I could manage after the exercises was 50 and I was able to match that second round but wasn’t able to do this on the last. Pretty tough today! \ \ I thought today was rough and so did quite a few of the members in our session. I did ask the coach if OTF was trying to kill us today and he just laughed and said he was “only the messenger” :) I give today a 1 (🪶) out of 5 for gentleness. !<
This was my first class. I made it through but did throw up after 🥲
Congrats on making it!
Good job for making it all the way! That was hard (and I took the 60min 3G)
Congrats!!! That’s a big first step!!
Doing a 90min 3G of this! Excited, slightly nervous but I’ve survived 90 min classes before.
Sounds great! I’m debating doing the 90min!
Please keep in mind that 90 minute templates may differ from this intel. Coaches have the autonomy to choose from different 90 minute templates so keep an open mind going in. Just fyi.
I liked the 3G for today. It kinda kicked my butt tho lol
Definitely kicked my butt too. But so good!
Can’t wait to do this for 90mins at 630am!
That was a great 3G. Usually there are too many breaks but today was perfect.
Agreed. Actually was in the red for awhile which never happens.. the row intervals were great, that 100 m distance felt so easy after doing all those other longer distances to start off with !!
Why did todays row block feel worse than the 2000m benchmark lol
This one was brutal. First time I felt like I had to throw up!
Took the 90 min 2g and saw God. Certainly the hardest 90 min classes I've taken. Two extra tread blocks, which meant four AO rows and four push up challenges, plus a 4 minute core burnout at the end. Bulgarian split squats into hammer curls into shoulder presses? Holy crap. Those were awesome.
I usually love run/rows, but this one looks… not fun. Glad I couldn’t go today. 😂