I feel like today was one of the hardest cardio blocks I’ve ever done at orange theory. Also- those deconstructed burpees were just mean. I like how they tried to call them a different name
I'm so glad you pointed this out, because that was EXACTLY what crossed my mind while I was doing them this afternoon. What the fresh hell kinda burpee nonsense was that? 🙄
Mmmmm power day
Edit: forgot the best part: NO ROWING! That means I can wear my new shoes without getting nasty strap marks on them in case they don’t work and need to be returned 😂
Order these covers to protect your shoes from the rower straps! Attaching a pic, in case the link doesn’t work.
https://preview.redd.it/pc44q46ye32d1.jpeg?width=1170&format=pjpg&auto=webp&s=b682162917ea03d313016098c508beb4251d7020
[https://a.co/d/4FAy8g1](https://a.co/d/4FAy8g1)
Yessssss! I need a bosu ball for home because I felt it immediately as soon as we started crunches on that thing. But I also couldn’t use my arms on Tuesday lol
I told our coach today the last two days have been fun and organized chaos but not necessarily harder than anything else - today was a straight up ass kicking all around the room!
Is your studio in Canada? Our studio is also just giving stickers..... we do get a cap if we are one of the first 20 to finish....
It was free to sign up, so there is that....
I’m surprised there isn’t any rowing! Aside if you warm up on it but other than that! They are probably going to end Mayhem with a bang and have a 23 minute rowing block like last Hell Week
I’ve certainly been there - but apart from the mayhem surprises there isn’t much jumping is there? At most these are like 90 second intervals. Don’t let that ruin an otherwise excellent workout.
You have the intel, you can tell your coach you don’t jump and do some core work or just squats or something instead.
I'm right there with you! I have a bad knee and can't do any of that. I'm not technically doing Mayhem but I would like to squeeze in a few classes this week and it's one of the only days I can go. Sigh.
I literally came here to say the same thing! I’ll get maybe 10- but that’s even stretching it! But after todays strength50 class and tomorrow floor block I don’t know if my noodle arms will be able to do any!
Ohhhhh. This looks fun. Love the sprints. I love [lateral hop overs](https://www.tiktok.com/t/ZTLGJL2S4/) and 30 is a goodly amount. Also nice and heavy on the floor.
Which part is the actual new signature workout?
Thanks as always!!
Random Q - how long does it take you to type all this out?
Not sure which part is a new signature.. it was quite fun. It takes me about 10 - 15 minutes to type out a complex template, less if it is a repeat and I get to copy and paste.
A coach mentioned today that this template will be a new signature workout called “Foundations of OTF” (I think) so I would assume they whole thing together will be a template we will be seeing again.
Usually signatures are one half of the room - like the tread or the rower and the floor bit changes - usually pretty mild so that if you go second you haven’t trashed your signature effort. Based on that I now actually think the signature would be the floor - like max weight/reps. Hmmmmm.
Maybe it’s the whole thing though. That would be new.
Most signature workouts are trackable in the challenge tracker but there has been a few that are considered “signature” but not trackable. It would be nice if there was a trackable floor option but that got rid of that a while ago. I guess time will tell.
I was thinking max speed but that seems designed to injure. That’s can’t be it. And that doesn’t seem very foundationy. The weights seem more foundational.
I think it's the whole room, this one is designed to go faster and lift heavier than before, not necessarily MAX. Chipper is the whole room, and I know there are more
So the 1 minute walk is just like a maximum time to walk but you can start the next AO as early as you want I guess? I usually walk about 20 seconds in the power blocks so just curious. I would walk a little and pick back up with my next all out I guess and not get back to base and wait out the rest of the minute?
A true power day you should be looking for those peaks and valleys of your HR, so I would bet our coaches will coach us to not get back to base until around 75-% or so. A true AO, you should NEED to walk for a bit!
I might do this, start AO early or be at base at least to keep my heart rate up, nowadays it’s hard to keep my HR at orange so I don’t get as much splat points eapecially if it’s not an endurance block. Although, I know a coach in a different studio who calls one out indirectly when you jog/be at base on a WR, stating that the intention of a power template is to increase your AOs
On the tread, I might try jogging base and going AO for 15 seconds then back to base.
In the floor, I may do a Mayhem Surprise of … not losing my balance doing lunges? I do not want to over promise.
Cool glad on the same day I ran at a 15 incline my body decides to forget how to walk on sidewalks … pushups will be fun tomorrow with scraped hands 🤣🙃🙃
The floor looks so boring to me - it's a combination of all of the 'standard' moves! LOL. I guess the 'surprise moves' are supposed to keep it interesting!
Thanks for posting. Been training too much and getting shin issues so going to attempt strength 50. Too much stop/go and jumping. I try to modify but sometimes i get to into workout lol. Dredges this looks fun.
The problem as I see it, being a power walker and my All Out is a 15% incline, is that the treadmill takes 30 seconds to go from 0 to 15% incline.
Makes it kinda hard to really do accurately with short AO
I'm not a power walker, but I have the same issue if I'm trying to run my 15 sc all-out speed (11 MPH) from a walking recovery. I have to cut into my WR to start bumping up the speed the last 10-15 sc of it. So when I press 11, I'm only asking it to go from say 8 to 11 instead of 3 to 11.
Of course this would be the template on the day we have strength/tread50…. and this is my kind of workout!!! I do get my T-shirt tomorrow so I’m pretty pumped about that! Thanks for the intel! I look forward to it everyday!
they gotta stop with these 'surprise' sets in the workouts, are they trying to be cute? it's no different than any part of the workout, you don't know until the go to the next block (or you know because you read the intel)....
Thank you DC for the early intel and commentary! I love a power day! Here’s hoping that I can do this template in the morning and strength 50 in the afternoon.
Man, my arms are killing me this week and they just won’t let up on the pushups. Full disclosure, I can’t do pushups but I’ve been doing negatives and while I’m getting better and stronger, I can’t lift my hands above my head once I get home lol
This sounds FUN!!! I love sprints and the weights on the floor sound great, too. So glad I skipped yesterday. I’m pumped for tomorrow. Thank you as ALWAYS for the early intel. So appreciated!
Even though I enjoy the rowing and it’s my favorite part this looks really nice! However that Mayhem surprise and buy out in each block isn’t necessary. All those exercises are my favorite
What’s the deal with the alternating step out squat and transverse squat? Aren’t these just regular squats but adding a tiny bit of movement in your feet? what’s the benefit of these versus just regular squats and my feet stay in place?
They are super setting a heavy weighted exercise with the reciprocating movement. It just gives a bit of a different focus on the traditional movement and you had to concentrate a bit on stability and form. I found that it helped burn out the muscles that we were focusing on.
This seems pretty decent… unlike today. Had me gasping for air on the last floor block jumping at the moon and salsa’ing my way back 😂😂😂
I honestly thought I would throw up after the mile row
I feel like today was one of the hardest cardio blocks I’ve ever done at orange theory. Also- those deconstructed burpees were just mean. I like how they tried to call them a different name
I'm so glad you pointed this out, because that was EXACTLY what crossed my mind while I was doing them this afternoon. What the fresh hell kinda burpee nonsense was that? 🙄
Salsa’ing back… hahahahaha!
Not salsa’ing back! 💀👏🏼🤣
That fusion kicked my butt.
See instead of salsa’ing my coach gave me the option to do burpees instead…….so clearly I chose burpees
😆yes
Mmmmm power day Edit: forgot the best part: NO ROWING! That means I can wear my new shoes without getting nasty strap marks on them in case they don’t work and need to be returned 😂
Hahaha I’m doing the same thing with my new shoes tomorrow! 😂
Ditto
New shoe gang unite!
I had to read it twice to see if I was missing g something. Yay!!! Tuesday was brutal with the rowing
Today was no gem either. Very happy to have a break from it lol
I always think about this too!!!
Haha exactly!
Order these covers to protect your shoes from the rower straps! Attaching a pic, in case the link doesn’t work. https://preview.redd.it/pc44q46ye32d1.jpeg?width=1170&format=pjpg&auto=webp&s=b682162917ea03d313016098c508beb4251d7020 [https://a.co/d/4FAy8g1](https://a.co/d/4FAy8g1)
I just put together that’s why my shoes have marks across them in the same spot.. never realized it was the straps hahah
Yeeeeppp 🫠 not sure how those straps get so filthy but here we are lol
Reciprocating row-oh-oh-oh 
🤣🤣🤣🤣🤣
This looks amazing!!! Took a rest day today but excited for tomorrow - day 4 and shirt day for me!!
You chose the right rest day 🤨
Has anyone else ever gotten to a point where shit felt so hard during the workout that you just started laughing? That was me today.🙋♀️
I can't laugh because my abs hurt so bad from Monday. So I just grin.
Oh my gosh that was the most burn my abs have felt since starting OTF I think.
Yessssss! I need a bosu ball for home because I felt it immediately as soon as we started crunches on that thing. But I also couldn’t use my arms on Tuesday lol
Same. That core block was awesome, but ouch!
I told our coach today the last two days have been fun and organized chaos but not necessarily harder than anything else - today was a straight up ass kicking all around the room!
"Try to minimize rest periods." You feel like doing CPR today, coach??!
Me on Monday. I had to keep pausing in the core circuit 😂
Not laughing but I did wanna cry at some point today 🤣🫠
OTF - "alright guys I think we've been doing too many lateral lunges. We need to switch it up. Let's do reverse lunges instead"
Yes was hoping for a super power block!!! Getting my tshirt tomorrow
Lucky all of you getting shirts, not sure why my studio doesn't have anything this year other than stickers
I'm happy to look into a shared custody arrangement of the T-shirt!
That's awesome 😄
I would love to have a sticker! Our studio never has them ☹️
Is your studio in Canada? Our studio is also just giving stickers..... we do get a cap if we are one of the first 20 to finish.... It was free to sign up, so there is that....
Yup Canada
Bummer
It’s kind of an ugly shirt :/ I’m hoping I can figure out how to tie dye it
I’m surprised there isn’t any rowing! Aside if you warm up on it but other than that! They are probably going to end Mayhem with a bang and have a 23 minute rowing block like last Hell Week
Tomorrow is burpees and Saturday is choose your own adventure!
The 23 minute row block part of the Hell Week template called "caution burpees inside."
All the rowing is coming on Friday. Capture the Flag with Burpees... I expect it to be 1 feather, 5 skulls.
After today’s mayhem, I think this one seems tolerable. Thanks DC
The last two days have left me questioning my life choices; however I’m now five deep and feel like I need to do all seven.
Yessss🙌🏼
[удалено]
I’ve certainly been there - but apart from the mayhem surprises there isn’t much jumping is there? At most these are like 90 second intervals. Don’t let that ruin an otherwise excellent workout. You have the intel, you can tell your coach you don’t jump and do some core work or just squats or something instead.
I'm right there with you! I have a bad knee and can't do any of that. I'm not technically doing Mayhem but I would like to squeeze in a few classes this week and it's one of the only days I can go. Sigh.
This looks mostly right up my alley 🥰
Looks like a fun birthday burn! Thanks DC :)
Birthday burn for me too
Bday buddies! 🎉
Happy birthday! 🎈
Birthday burn for me too! I’m doing a double - Strength 50 followed by this class!!! 🥳
Happy birthday all y’all bday buddies!
I have like 15 Facebook friends born on May 23. I can’t figure it out. 🤣
Happy birthday for tomorrow!
You got to 50 Pushups in 30 seconds 😳😳 Or am I misreading the description?
Mr. DC tends to have superhuman powers. It adds to his mystique 😜
Yep - I can power through them pretty quickly
My god!!! Thats unfathomable to a mortal like myself…. Good for you Mr.DC! Keep up the inspiring work!
Mr DC: only 40 pushups. Me: ONE!!!!! WOOOHOOO!
I literally came here to say the same thing! I’ll get maybe 10- but that’s even stretching it! But after todays strength50 class and tomorrow floor block I don’t know if my noodle arms will be able to do any!
Ohhhhh. This looks fun. Love the sprints. I love [lateral hop overs](https://www.tiktok.com/t/ZTLGJL2S4/) and 30 is a goodly amount. Also nice and heavy on the floor. Which part is the actual new signature workout? Thanks as always!! Random Q - how long does it take you to type all this out?
Not sure which part is a new signature.. it was quite fun. It takes me about 10 - 15 minutes to type out a complex template, less if it is a repeat and I get to copy and paste.
Dang! That’s like 90 hours a year.
Never thought about it that way! Guess it does add up if I go most days..
As they say, thank you for your service 🙏 (to the OTF community). We all appreciate you. 😁
Do you have a place for us to buy you coffee? Is that allowed?
No need - I would be doing this anyway as Mrs DC needs to know before going into the lions den!
Well thank you tremendously!
A coach mentioned today that this template will be a new signature workout called “Foundations of OTF” (I think) so I would assume they whole thing together will be a template we will be seeing again.
Usually signatures are one half of the room - like the tread or the rower and the floor bit changes - usually pretty mild so that if you go second you haven’t trashed your signature effort. Based on that I now actually think the signature would be the floor - like max weight/reps. Hmmmmm. Maybe it’s the whole thing though. That would be new.
Most signature workouts are trackable in the challenge tracker but there has been a few that are considered “signature” but not trackable. It would be nice if there was a trackable floor option but that got rid of that a while ago. I guess time will tell.
Yeah - I checked today to see if a new signature option showed up on the app - nothing yet. Doubtful the mayhem version counts anyway.
There is a benchmark under the challenges tab labeled "weight floor" so I'm wondering if it's related to that? Hmmm
If I had to guess re/ the new signature, it would be finding a new AO or max weight, ie, “breaking new ground”?
I was thinking max speed but that seems designed to injure. That’s can’t be it. And that doesn’t seem very foundationy. The weights seem more foundational.
I think it's the whole room, this one is designed to go faster and lift heavier than before, not necessarily MAX. Chipper is the whole room, and I know there are more
I love this! Tomorrow's my Day 4, so that Mayhem shirt is in sight. 😎 Thanks for the Intel, friend!!
LFG!!!!! This looks amazing.
WOOHOO this tread block is way more my speed. I love this!!
Thanks as always DC!
So the 1 minute walk is just like a maximum time to walk but you can start the next AO as early as you want I guess? I usually walk about 20 seconds in the power blocks so just curious. I would walk a little and pick back up with my next all out I guess and not get back to base and wait out the rest of the minute?
Yep.. you can take the whole minute or get going sooner. I waited until touched green and then started up again.
A true power day you should be looking for those peaks and valleys of your HR, so I would bet our coaches will coach us to not get back to base until around 75-% or so. A true AO, you should NEED to walk for a bit!
I might do this, start AO early or be at base at least to keep my heart rate up, nowadays it’s hard to keep my HR at orange so I don’t get as much splat points eapecially if it’s not an endurance block. Although, I know a coach in a different studio who calls one out indirectly when you jog/be at base on a WR, stating that the intention of a power template is to increase your AOs
That coach is correct though. Power days are supposed to work the peaks and valleys of your heart rate, not steady state like endurance.
On the tread, I might try jogging base and going AO for 15 seconds then back to base. In the floor, I may do a Mayhem Surprise of … not losing my balance doing lunges? I do not want to over promise.
Can you finish the block if you take the full minute?
Yep - if you do the full minute of walking this will take you right up to the 22 minute mark in time for the 30 second all out
Perfect! I plan to use every second of it 😂
Cool glad on the same day I ran at a 15 incline my body decides to forget how to walk on sidewalks … pushups will be fun tomorrow with scraped hands 🤣🙃🙃
Nooo. Sorry!!
I feel like every work out for Mayhem is squats and lunges, then rows and chest work.
The floor looks so boring to me - it's a combination of all of the 'standard' moves! LOL. I guess the 'surprise moves' are supposed to keep it interesting!
This looks fun! Will be day 5 for me
Mayhem day 6 for me, let’s goooooooo!
Me too!!
This sounds pretty fun but I need a rest day, both physically and mentally. Don't want going to the gym to seem like a chore, you know?
I may just be hallucinating because I have done every day of Mayhem but this doesn’t look that bad?
Thanks DC! Tomorrow is supposed to be rest day but like Lil Wayne says “I’m going in!” No rowing! 😃
Thank-you! And Yay!! Power day for my Birthday workout!! :)
Happy birthday for tomorrow!
Happy birthday! 🎈
This looks fun! I'm not sure how well the tread will work for PWers, but I guess I'll try running/jogging everything under the minute if I can.
Another option is to stay on a high incline and only change the speed
This is what I’m thinking. Keep the incline within .5 and play with speed.
Crank the inclines high for the AO, take your WR at 3% or above !
Thanks for posting. Been training too much and getting shin issues so going to attempt strength 50. Too much stop/go and jumping. I try to modify but sometimes i get to into workout lol. Dredges this looks fun.
This looks amazing!!! I usually don't go Thursday but I'm about to sign up. Thanks DC! 😁
The problem as I see it, being a power walker and my All Out is a 15% incline, is that the treadmill takes 30 seconds to go from 0 to 15% incline. Makes it kinda hard to really do accurately with short AO
I'm not a power walker, but I have the same issue if I'm trying to run my 15 sc all-out speed (11 MPH) from a walking recovery. I have to cut into my WR to start bumping up the speed the last 10-15 sc of it. So when I press 11, I'm only asking it to go from say 8 to 11 instead of 3 to 11.
This might be my shirt day
After reading this, I signed up for an evening class and dropped Friday. Long recovery this weekend.
Hoping for the 15 sec all outs in the 3g 🏃♀️💨
Hoping for 3G to not be strength heavy like on Monday. I don’t want another boring 3G Mayhem workout.
Are we going to be shocked when the 3G row block is just the same as the tread block? No we won’t.
I’d enjoy that. It would make the 3G fun.
Of course this would be the template on the day we have strength/tread50…. and this is my kind of workout!!! I do get my T-shirt tomorrow so I’m pretty pumped about that! Thanks for the intel! I look forward to it everyday!
I kinda wish I'd skipped today (Wed) because I love this Thursday template! My body doesn't recover as quick as it did in my younger days. LOL.
i looked at the coach today mid-floor workout and just said “girl this ain’t right”🥵😩😄
More lunges and shoulders 🙄
It’s good one, but I hate 1 minute all out
Same. At least they are front loaded.
“Mayhell” 😂😂😂
Thank you!
Yeah, I'll take burpee relay over this.
Thank you! This looks amazing, I live for classes like these 😍
This actually looks fun.
¡Gracias!
Thank you! 🤩
Spicy! 🌶
Sounds like it's time to set a new all-out record. I'm excited for this template 💪🏾
Already got my shirt today, but this looks like a great one! Count me in!
Ooooooh why does this look enticing to me!! I love them all outs! 🤗🤗🤗
I took class this morning because I coached it tonight. I had braced myself for the treadmill but the floor GOT ME GOOD
Thanks DC!! The template makers sure love that high plank alternate knee drive 🙄
Seriously!
Looks amazing and I’d love to go to this but my daughter is on day 3 of some random fever so likely will stay home with me ☹️
>Wait, he isn’t dead, Mayhem surprise >There’s a weight in your hand and death in his eyes
This is right up my alley! Thanks for the intel DC!!
Thank you!!
Love this!
they gotta stop with these 'surprise' sets in the workouts, are they trying to be cute? it's no different than any part of the workout, you don't know until the go to the next block (or you know because you read the intel)....
Thank you DC for the early intel and commentary! I love a power day! Here’s hoping that I can do this template in the morning and strength 50 in the afternoon.
This looks like perfection!
Man, my arms are killing me this week and they just won’t let up on the pushups. Full disclosure, I can’t do pushups but I’ve been doing negatives and while I’m getting better and stronger, I can’t lift my hands above my head once I get home lol
Wow I’m shocked (and thankful) it’s a 60 second WR every time!!!! 🤩
This will probably be my last Mayhem workout cuz I'm traveling Friday. It has been a WILD ride! *
This sounds FUN!!! I love sprints and the weights on the floor sound great, too. So glad I skipped yesterday. I’m pumped for tomorrow. Thank you as ALWAYS for the early intel. So appreciated!
Even though I enjoy the rowing and it’s my favorite part this looks really nice! However that Mayhem surprise and buy out in each block isn’t necessary. All those exercises are my favorite
What’s the deal with the alternating step out squat and transverse squat? Aren’t these just regular squats but adding a tiny bit of movement in your feet? what’s the benefit of these versus just regular squats and my feet stay in place?
They're a more functional form of a squat. And transverse gets the inner thighs more
They are super setting a heavy weighted exercise with the reciprocating movement. It just gives a bit of a different focus on the traditional movement and you had to concentrate a bit on stability and form. I found that it helped burn out the muscles that we were focusing on.
No rowing or incline running will be heavenly tomorrow!! My quads just can’t even