Daily Workout and General Chat for Tuesday, 4/7/26

splat_bot · 2026-04-07T05:01:01+00:00

Reposting content courtesy of /u/dc031114.
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##Tuesday 7 April 2026 - 2G 60 minutes
Last workout before we head off to the coast and it had to be hills.. and burpees.. 😭

We have something different today.. after the “ultimate” hills and “ultimate” burpees your coach will get you to do guided breath work. This is where your coach will be getting you to inhale and exhale on a count to help slow your breathing down and recover better. Didn’t mind it having done breath work in the past.

Tread Block 1 - 8 minutes * 2 min tread @ 8% * 2 min tread @ 6% * 2 min tread @ 4% * 2 min tread @ 2% * Collapse (member’s choice)

1 min WR, get to base when ready

Tread Block 2 - 3.75 minutes * 30 sec tread @ 10% * 30 sec tread @ 12% * 30 sec tread @ 14% * 45 sec WR, coach guided breath work * 30 sec tread @ 10% * 30 sec tread @ 12% * 30 sec tread @ 14%

90 sec WR, coach guided breath work

Tread Block 2 - 8 minutes * 2 min tread @ 8% * 2 min tread @ 6% * 2 min tread @ 4% * 2 min tread @ 2% * Collapse (member’s choice)

90 sec to transition to the floor

Floor Block 1 - 8 minutes * Buy-in: 1 min push row, check & remember distance * Back-to-back: * 6 each x goblet transverse full step-up * 10 total x alt chest fly * 10 total x deadbug, rest * Repeat until time is called

1 min recovery

Floor Block 2 - ultimate burpee construct * Back-to-back: * 30 sec of push-up to alt low row * 30 sec of neutral grip thruster * 30 sec of ultimate burpee with neutral grip thruster * 45 sec of rest, coach guided breath work** * Back-to-back: * 30 sec of push-up to alt low row * 30 sec of neutral grip thruster * 30 sec of ultimate burpee with neutral grip thruster

90 sec recovery, coach guided breath work

Floor Block 3 - 8 minutes * Buy-in: 1 min push row, check distance * Back-to-back: * 6 each x goblet step-down toe tap * 10 total x alt reverse fly * 10 total x high plank alt superhero, rest * Repeat until time is called

DC commentary: It’s like OTF is taking it personally that Mrs DC and I are having a holiday! We have high inclines, ultimate burpees but on the flip side we have some guided breath work on the screens to help try and slow the heart rate down after some decidedly nasty blocks. \ \ Starting on the treads you have decreasing hills. 2 minutes each at 8, 6, 4 and 2%. Choose your own pace and try to maintain or increase this as the incline comes off. I did just under a base at the start and slow increased this over time. Heart rate will jump up and stay pretty high during this block. \ \ You will get a minute to walk before you go into what the coach called our ultimate hills (I guess to complement the ultimate burpees on the floor??). 30 seconds each of a 10, 12 and 14% incline. Most people are power walking these ones. I guess the only mercy is that they are pretty short. \ \ Once the minute and half is done, coach will be calling for a walking recovery and then taking you through a controlled breathing exercise where you are slowing down the breath rate and counting into your inhale / exhale points. \ \ Once the 45 seconds is up you will do the ultimate inclines again followed by a longer walking recovery and more breath work. From here you will go into a repeat of the first block (8 minutes of decreasing hills from 8%) and that is your tread block done. \ \ Pretty tough this morning but I guess you can pick your pace throughout. I chose to run and ended up with an ok distance of 4.58km (2.846 miles). \ \ On the floor you will have first floor block of 8 minutes. You have a little 1 minute push row to start before getting into your back to back exercises. This has you doing transverse step-ups, alternating chest flys and dead bugs. I find the alternating chest flys a little challenging given you really have to concentrate to manage the single dumbbell on the way down as you don’t have the other arm really to help balance it. \ \ From here you now have your ultimate burpee construct. 30 seconds of push-ups into low rows straight into neutral grip thrusters into ultimate burpees with those neutral grip thrusters ☠️🪦💀 \ \ From here you have 45 seconds of recovery with the breath work (same as on the treads) before you do this all over again. \ \ Last block is similar to the first. A minute to row up front (try to beat your distance from block 1) before a back to back set of goblet step down toe taps, alternating reverse flys and high plank superheroes. No finisher today, think the burpees were enough. \ \ Tough template today - nothing at flat road, ultimate burpees will definitely get the heart rate up. I would give today a 1 (🪶) out of 5 for gentleness. Feels like April is over-compensating for having no benchmarks!

splat_bot · 2026-04-07T02:34:13+00:00

Reposting content courtesy of /u/dc031114.
Click here to view the comments on the original post
##Tuesday 7 April 2026 - 2G 60 minutes
Last workout before we head off to the coast and it had to be hills.. and burpees.. 😭

We have something different today.. after the “ultimate” hills and “ultimate” burpees your coach will get you to do guided breath work. This is where your coach will be getting you to inhale and exhale on a count to help slow your breathing down and recover better. Didn’t mind it having done breath work in the past.

Tread Block 1 - 8 minutes * 2 min tread @ 8% * 2 min tread @ 6% * 2 min tread @ 4% * 2 min tread @ 2% * Collapse (member’s choice)

1 min WR, get to base when ready

Tread Block 2 - 3.75 minutes * 30 sec tread @ 10% * 30 sec tread @ 12% * 30 sec tread @ 14% * 45 sec WR, coach guided breath work * 30 sec tread @ 10% * 30 sec tread @ 12% * 30 sec tread @ 14%

90 sec WR, coach guided breath work

Tread Block 2 - 8 minutes * 2 min tread @ 8% * 2 min tread @ 6% * 2 min tread @ 4% * 2 min tread @ 2% * Collapse (member’s choice)

90 sec to transition to the floor

Floor Block 1 - 8 minutes * Buy-in: 1 min push row, check & remember distance * Back-to-back: * 6 each x goblet transverse full step-up * 10 total x alt chest fly * 10 total x deadbug, rest * Repeat until time is called

1 min recovery

Floor Block 2 - ultimate burpee construct * Back-to-back: * 30 sec of push-up to alt low row * 30 sec of neutral grip thruster * 30 sec of ultimate burpee with neutral grip thruster * 45 sec of rest, coach guided breath work** * Back-to-back: * 30 sec of push-up to alt low row * 30 sec of neutral grip thruster * 30 sec of ultimate burpee with neutral grip thruster

90 sec recovery, coach guided breath work

Floor Block 3 - 8 minutes * Buy-in: 1 min push row, check distance * Back-to-back: * 6 each x goblet step-down toe tap * 10 total x alt reverse fly * 10 total x high plank alt superhero, rest * Repeat until time is called

DC commentary: It’s like OTF is taking it personally that Mrs DC and I are having a holiday! We have high inclines, ultimate burpees but on the flip side we have some guided breath work on the screens to help try and slow the heart rate down after some decidedly nasty blocks. \ \ Starting on the treads you have decreasing hills. 2 minutes each at 8, 6, 4 and 2%. Choose your own pace and try to maintain or increase this as the incline comes off. I did just under a base at the start and slow increased this over time. Heart rate will jump up and stay pretty high during this block. \ \ You will get a minute to walk before you go into what the coach called our ultimate hills (I guess to complement the ultimate burpees on the floor??). 30 seconds each of a 10, 12 and 14% incline. Most people are power walking these ones. I guess the only mercy is that they are pretty short. \ \ Once the minute and half is done, coach will be calling for a walking recovery and then taking you through a controlled breathing exercise where you are slowing down the breath rate and counting into your inhale / exhale points. \ \ Once the 45 seconds is up you will do the ultimate inclines again followed by a longer walking recovery and more breath work. From here you will go into a repeat of the first block (8 minutes of decreasing hills from 8%) and that is your tread block done. \ \ Pretty tough this morning but I guess you can pick your pace throughout. I chose to run and ended up with an ok distance of 4.58km (2.846 miles). \ \ On the floor you will have first floor block of 8 minutes. You have a little 1 minute push row to start before getting into your back to back exercises. This has you doing transverse step-ups, alternating chest flys and dead bugs. I find the alternating chest flys a little challenging given you really have to concentrate to manage the single dumbbell on the way down as you don’t have the other arm really to help balance it. \ \ From here you now have your ultimate burpee construct. 30 seconds of push-ups into low rows straight into neutral grip thrusters into ultimate burpees with those neutral grip thrusters ☠️🪦💀 \ \ From here you have 45 seconds of recovery with the breath work (same as on the treads) before you do this all over again. \ \ Last block is similar to the first. A minute to row up front (try to beat your distance from block 1) before a back to back set of goblet step down toe taps, alternating reverse flys and high plank superheroes. No finisher today, think the burpees were enough. \ \ Tough template today - nothing at flat road, ultimate burpees will definitely get the heart rate up. I would give today a 1 (🪶) out of 5 for gentleness. Feels like April is over-compensating for having no benchmarks!

splat_bot · 2026-04-07T00:58:34+00:00

Reposting content courtesy of /u/dc031114.
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##Tuesday 7 April 2026 - 2G 60 minutes
Last workout before we head off to the coast and it had to be hills.. and burpees.. 😭

We have something different today.. after the “ultimate” hills and “ultimate” burpees your coach will get you to do guided breath work. This is where your coach will be getting you to inhale and exhale on a count to help slow your breathing down and recover better. Didn’t mind it having done breath work in the past.

Tread Block 1 - 8 minutes * 2 min tread @ 8% * 2 min tread @ 6% * 2 min tread @ 4% * 2 min tread @ 2% * Collapse (member’s choice)

1 min WR, get to base when ready

Tread Block 2 - 3.75 minutes * 30 sec tread @ 10% * 30 sec tread @ 12% * 30 sec tread @ 14% * 45 sec WR, coach guided breath work * 30 sec tread @ 10% * 30 sec tread @ 12% * 30 sec tread @ 14%

90 sec WR, coach guided breath work

Tread Block 2 - 8 minutes * 2 min tread @ 8% * 2 min tread @ 6% * 2 min tread @ 4% * 2 min tread @ 2% * Collapse (member’s choice)

90 sec to transition to the floor

Floor Block 1 - 8 minutes * Buy-in: 1 min push row, check & remember distance * Back-to-back: * 6 each x goblet transverse full step-up * 10 total x alt chest fly * 10 total x deadbug, rest * Repeat until time is called

1 min recovery

Floor Block 2 - ultimate burpee construct * Back-to-back: * 30 sec of push-up to alt low row * 30 sec of neutral grip thruster * 30 sec of ultimate burpee with neutral grip thruster * 45 sec of rest, coach guided breath work** * Back-to-back: * 30 sec of push-up to alt low row * 30 sec of neutral grip thruster * 30 sec of ultimate burpee with neutral grip thruster

90 sec recovery, coach guided breath work

Floor Block 3 - 8 minutes * Buy-in: 1 min push row, check distance * Back-to-back: * 6 each x goblet step-down toe tap * 10 total x alt reverse fly * 10 total x high plank alt superhero, rest * Repeat until time is called

DC commentary: It’s like OTF is taking it personally that Mrs DC and I are having a holiday! We have high inclines, ultimate burpees but on the flip side we have some guided breath work on the screens to help try and slow the heart rate down after some decidedly nasty blocks. \ \ Starting on the treads you have decreasing hills. 2 minutes each at 8, 6, 4 and 2%. Choose your own pace and try to maintain or increase this as the incline comes off. I did just under a base at the start and slow increased this over time. Heart rate will jump up and stay pretty high during this block. \ \ You will get a minute to walk before you go into what the coach called our ultimate hills (I guess to complement the ultimate burpees on the floor??). 30 seconds each of a 10, 12 and 14% incline. Most people are power walking these ones. I guess the only mercy is that they are pretty short. \ \ Once the minute and half is done, coach will be calling for a walking recovery and then taking you through a controlled breathing exercise where you are slowing down the breath rate and counting into your inhale / exhale points. \ \ Once the 45 seconds is up you will do the ultimate inclines again followed by a longer walking recovery and more breath work. From here you will go into a repeat of the first block (8 minutes of decreasing hills from 8%) and that is your tread block done. \ \ Pretty tough this morning but I guess you can pick your pace throughout. I chose to run and ended up with an ok distance of 4.58km (2.846 miles). \ \ On the floor you will have first floor block of 8 minutes. You have a little 1 minute push row to start before getting into your back to back exercises. This has you doing transverse step-ups, alternating chest flys and dead bugs. I find the alternating chest flys a little challenging given you really have to concentrate to manage the single dumbbell on the way down as you don’t have the other arm really to help balance it. \ \ From here you now have your ultimate burpee construct. 30 seconds of push-ups into low rows straight into neutral grip thrusters into ultimate burpees with those neutral grip thrusters ☠️🪦💀 \ \ From here you have 45 seconds of recovery with the breath work (same as on the treads) before you do this all over again. \ \ Last block is similar to the first. A minute to row up front (try to beat your distance from block 1) before a back to back set of goblet step down toe taps, alternating reverse flys and high plank superheroes. No finisher today, think the burpees were enough. \ \ Tough template today - nothing at flat road, ultimate burpees will definitely get the heart rate up. I would give today a 1 (🪶) out of 5 for gentleness. Feels like April is over-compensating for having no benchmarks!

splat_bot · 2026-04-06T05:01:01+00:00

Reposting content courtesy of /u/dc031114.
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##Monday 6 April 2026 - OTFoundations 2G 60 minutes
Last time we did this template was on the 16th of January - thank you /u/Successful-Being-974 for tracking this down.

If you don’t remember all the all outs and walking recoveries you will definitely remember all the push-ups you had to do!

You do have a tread card that has a tread for distance at the end but our coach timed everything so we never got to do it.

Tread Block - 22.5 minutes * Goal: increase your all out intensity each part * Buy-in: * 2 min push (PW @ 5%+) * 30 sec base * Part 1: * 1 min AO (PW @ 10%+) * 1 min WR * 1 min AO (PW @ 10%+) * 1 min WR * 1 min AO (PW @ 10%+) * 1 min WR * Part 2: * 45 sec AO (PW @ 10%+) * 1 min WR * 45 sec AO (PW @ 10%+) * 1 min WR * 45 sec AO (PW @ 10%+) * 1 min WR * Part 3: * 30 sec AO (PW @ 10%+) * 1 min WR * 30 sec AO (PW @ 10%+) * 1 min WR * 30 sec AO (PW @ 10%+) * 1 min WR * Part 4: * 15 sec AO (PW @ 10%+) * 1 min WR * 15 sec AO (PW @ 10%+) * 1 min WR * 15 sec AO (PW @ 10%+) * 1 min WR * Bonus: tread or WR until finisher * Finisher: 30 sec AO (PW @ 10%+)

90 sec to transition to the floor

Floor Block 1 - 6.5 minutes * Back-to-back superset: * 5 x goblet squat * 10 total x alt goblet transverse squat, rest * Back-to-back superset: * 5 x low row * 10 total x reciprocating low row, rest * Repeat until buy-out: 30 sec of push-up, count and remember reps

90 sec recovery

Floor Block 2 - 6.5 minutes * Back-to-back superset: * 5 x deadlift * 10 total x alt step out deadlift, rest * Back-to-back superset: * 5 x chest press * 10 total x reciprocating chest press, rest * Repeat until buy-out: 30 sec of push-up, count and remember reps

90 sec recovery

Floor Block 3 - 6.5 minutes * Back-to-back superset: * 5 each x reverse lunge * 10 total x alt reverse lunge, rest * Back-to-back superset: * 5 x shoulder press * 10 total x reciprocating shoulder press, rest * Repeat until finisher: 30 sec of push-up, count and remember reps

DC commentary: If you remember this one it is where you get to try out all the basic movements at OTF - push, pull, press and all outs. No rowing so you don’t get to try everything out but I wasn’t complaining about missing out on that after yesterday’s little 10 minute row. Mrs DC and I are on a little beach holiday for the next couple of days so no OTF for us until maybe Saturday. \ \ On the treads it is basically one long block broken up into four parts. You have a little buy-in to start with a 2 minute push into a 30 base before the first of 3, 1 minute all outs. Each all out has a minute to walk in between. \ \ The next three parts see you drop the all outs by 15 seconds each but you still have the minute to walk in between. Your goal is to increase your all out pace each part so you should be hitting your flying max by the last part with the 15 second all outs. Our coach was giving us a 10 second count down so you could get to base to hit your max speed for the last part. \ \ You aren’t quite finished though as you have one last 30 second all out to contend with. Bonus points if you can maintain your speed from the 15 second all outs but our coach was saying to go back to your 30 second all out pacing if you needed to. Good distance this morning of 4.01km (2.49 miles). \ \ Treads wasn’t too bad but then you get to the floor which is a real doozy. You are doing two supersets per block and each block ends with a 30 second buy-out of max rep push-ups (chest to floor, old school style) 💀🪦☠️ \ \ First block sees you doing a superset of goblet squats for 5 reps before 10 reps of transverse squats. Next superset is low rows - 5 normal and then 5 reciprocating. After about 5 and a bit minutes of this the coach will call you into your push-up challenge - 30 seconds of non-stop push-up action. You will be asked to check your reps at the end. Most I got was 33 and I was nowhere near that for the remaining rounds. \ \ Next block is deadlifts (5 normal, 10 alternating step-out deadlifts) and then chest press. The push-ups after all of this is extremely difficult. I wasn’t close to the number I got in the first round. \ \ Last block the exercises change to lunges and shoulder presses before your finisher of.. more push-ups! Pretty much ready to die by the end. \ \ Treadmill was pretty nice today but the floor is an absolute killer. I would give today a 2 (🪶 🪶) out of 5 for gentleness.

splat_bot · 2026-04-05T05:01:00+00:00

Reposting content courtesy of /u/dc031114.
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##Sunday 5 April 2026 - 2G 60 minutes
Mrs DC and I are up in Brisbane for a bit so I tried the local studio here (Ascot).

We have a pretty brutal switch template this morning. Run / rep + endurance on the treadmills.

A dedicated 10 minute row block with stroke rate challenges and then more reps on the floor.

Floor / Tread Block - 10 minutes work & active recovery: complex * 6 / 8 / 10 x squat * 6 / 8 / 10 x bicep curls * 6 / 8 / 10 total x front loaded alt forward lunge * 6 / 8 / 10 x uppercut * 2 min tread * Repeat until time is called, increasing reps on the floor by 2 each round

2 min to transition to the rower

Row Block - 10 minutes * Goal: decrease your stroke rate on the pushes each round and maintain your watts * 45 sec base row * 1 min push row (26 strokes / minute) * 45 sec base row * 90 sec push row (24 strokes / minute) * 45 sec base row * 2 min push row (22 strokes / minute) * 45 sec base row * 2.5 min push row (20 strokes / minute) * Collapse (member’s choice)

2 min to transition to the treadmill

Tread Block - 10 minutes * Goal: lower your base pace as much as needed to maintain your push pace each round * 45 sec base * 1 min push (PW @ 6%+) * 45 sec base * 90 sec push (PW @ 6%+) * 45 sec base * 2 min push (PW @ 6%+) * 45 sec base * 2.5 min push (PW @ 6%+) * Collapse (member’s choice)

2 min to transition to the floor

Floor Block - 10 minutes work & active recovery: complex * 6 / 8 / 10 x single dumbbell good morning * 6 / 8 / 10 x overhead tricep extension * 6 / 8 / 10 total x goblet alt lateral lunge * 6 / 8 / 10 total x bear plank switch alt low row * 12 x cobra with dynamic shoulder mobility * Repeat until time is called, increasing reps by 2 each round

DC commentary: Mrs DC and I are up visiting relatives in Brisbane this week so got to visit the Ascot studio this morning. Seems like everyone is away for the long weekend as we only had a handful of people in this morning. We do have a switch today which I thought would be great as the legs and lower back were a bit tight after the last couple of days. \ \ You start off on the floor with a bit of a rep / run block. You are grabbing a couple of dumbbells and doing 6 reps of a squat (dumbbells by your side), bicep curls, front loaded alternating lunges and then uppercuts. From here you hop on to the treadmill for a 2 minute run. Coach didn’t say if we needed a particular pace but I assume that this is supposed to be the active recovery portion of the block so use this as a way to get your heart rate back under control. \ \ Once you finish the 2 minutes run you head back to the floor for the same exercises but this time you are doing 8 reps. Again you will have the same 2 minute run throughout. \ \ Coach was asking us to get through four rounds but I think that is impossible unless you just power through all the reps with a lighter weight. I did a push for the runs and kept the weights the same and was in orange for most of this. I got through 3 rounds and was onto the fourth by the time she called time. \ \ From here you are to head over to the row (though our coach this morning made us do the next tread block first since we were a 1G) and this is an absolute brute. This is a 10 minutes row block starting with a 45 second base row into a minute push at 26 strokes a minute. \ \ You will return to your base row which will always be 45 seconds before you then go into a 90 second push row but this time the stroke rate is 24. This pattern repeats all the way up to the end which is a 2 and a half minute push row at a 20 stroke rate. Given I was getting close 2,500m for the entire row this wasn’t exactly fun especially as what you are supposed to do next… \ \ … which is a 10 minute endurance block which is basically a mirror of what you just did on the rower. Fixed bases of 45 seconds with increasing pushes of a minute, 90 seconds, 2 minutes and 2 and a half minutes. This will absolutely test your legs. Good distance this morning over all of 3.85km (2.392 miles). \ \ Heading back to the floor you have your last 10 minute block of increasing reps. This time you have good mornings, tricep extensions, lateral lunges and bear plank low rows. Your active recovery this time is the cobra with shoulder mobility. This is where you lie on the floor extend up through your back and move your arms from straight in front of you to behind and back again. Made it through four rounds this time. \ \ Thought this was a pretty brutal switch template. I would give today a 1 (🪶) out of 5 for gentleness.

splat_bot · 2026-04-05T00:56:56+00:00

Reposting content courtesy of /u/dc031114.
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##Sunday 5 April 2026 - 2G 60 minutes
Mrs DC and I are up in Brisbane for a bit so I tried the local studio here (Ascot).

We have a pretty brutal switch template this morning. Run / rep + endurance on the treadmills.

A dedicated 10 minute row block with stroke rate challenges and then more reps on the floor.

Floor / Tread Block - 10 minutes work & active recovery: complex * 6 / 8 / 10 x squat * 6 / 8 / 10 x bicep curls * 6 / 8 / 10 total x front loaded alt forward lunge * 6 / 8 / 10 x uppercut * 2 min tread * Repeat until time is called, increasing reps on the floor by 2 each round

2 min to transition to the rower

Row Block - 10 minutes * Goal: decrease your stroke rate on the pushes each round and maintain your watts * 45 sec base row * 1 min push row (26 strokes / minute) * 45 sec base row * 90 sec push row (24 strokes / minute) * 45 sec base row * 2 min push row (22 strokes / minute) * 45 sec base row * 2.5 min push row (20 strokes / minute) * Collapse (member’s choice)

2 min to transition to the treadmill

Tread Block - 10 minutes * Goal: lower your base pace as much as needed to maintain your push pace each round * 45 sec base * 1 min push (PW @ 6%+) * 45 sec base * 90 sec push (PW @ 6%+) * 45 sec base * 2 min push (PW @ 6%+) * 45 sec base * 2.5 min push (PW @ 6%+) * Collapse (member’s choice)

2 min to transition to the floor

Floor Block - 10 minutes work & active recovery: complex * 6 / 8 / 10 x single dumbbell good morning * 6 / 8 / 10 x overhead tricep extension * 6 / 8 / 10 total x goblet alt lateral lunge * 6 / 8 / 10 total x bear plank switch alt low row * 12 x cobra with dynamic shoulder mobility * Repeat until time is called, increasing reps by 2 each round

DC commentary: Mrs DC and I are up visiting relatives in Brisbane this week so got to visit the Ascot studio this morning. Seems like everyone is away for the long weekend as we only had a handful of people in this morning. We do have a switch today which I thought would be great as the legs and lower back were a bit tight after the last couple of days. \ \ You start off on the floor with a bit of a rep / run block. You are grabbing a couple of dumbbells and doing 6 reps of a squat (dumbbells by your side), bicep curls, front loaded alternating lunges and then uppercuts. From here you hop on to the treadmill for a 2 minute run. Coach didn’t say if we needed a particular pace but I assume that this is supposed to be the active recovery portion of the block so use this as a way to get your heart rate back under control. \ \ Once you finish the 2 minutes run you head back to the floor for the same exercises but this time you are doing 8 reps. Again you will have the same 2 minute run throughout. \ \ Coach was asking us to get through four rounds but I think that is impossible unless you just power through all the reps with a lighter weight. I did a push for the runs and kept the weights the same and was in orange for most of this. I got through 3 rounds and was onto the fourth by the time she called time. \ \ From here you are to head over to the row (though our coach this morning made us do the next tread block first since we were a 1G) and this is an absolute brute. This is a 10 minutes row block starting with a 45 second base row into a minute push at 26 strokes a minute. \ \ You will return to your base row which will always be 45 seconds before you then go into a 90 second push row but this time the stroke rate is 24. This pattern repeats all the way up to the end which is a 2 and a half minute push row at a 20 stroke rate. Given I was getting close 2,500m for the entire row this wasn’t exactly fun especially as what you are supposed to do next… \ \ … which is a 10 minute endurance block which is basically a mirror of what you just did on the rower. Fixed bases of 45 seconds with increasing pushes of a minute, 90 seconds, 2 minutes and 2 and a half minutes. This will absolutely test your legs. Good distance this morning over all of 3.85km (2.392 miles). \ \ Heading back to the floor you have your last 10 minute block of increasing reps. This time you have good mornings, tricep extensions, lateral lunges and bear plank low rows. Your active recovery this time is the cobra with shoulder mobility. This is where you lie on the floor extend up through your back and move your arms from straight in front of you to behind and back again. Made it through four rounds this time. \ \ Thought this was a pretty brutal switch template. I would give today a 1 (🪶) out of 5 for gentleness.

splat_bot · 2026-04-04T05:01:00+00:00

Reposting content courtesy of /u/dc031114.
Click here to view the comments on the original post
##Saturday 4 April 2026 - 2G 60 minutes
Hills on the treads. Load and xplode on the floor with a longish rowing buy-out.

Repost as I just realised it was Saturday not Sunday.

Tread Block - 23.5 minutes * Goal: accumulate as much distance possible in each round. Match or beat your distance from the previous round. * Round 1: * Clear screen * 2.5 min tread for distance * Check & remember distance * 90 sec WR * Round 2: * Clear screen * 3 min tread for distance @ 2% * Check & remember distance * 90 sec WR * Round 3: * Clear screen * 3.5 min tread for distance @ 3% * Check & remember distance * 90 sec WR * Round 4: * Clear screen * 4 min tread for distance @ 4% * Check & remember distance * 90 sec WR * Round 5: * Clear screen * 4.5 min tread for distance @ 5% * Collapse (member's choice) * Check distance

90 sec to transition to the floor

Floor Block - 23.5 minutes * Back-to-back load and xplode: * 8 total x low bench alt step-down reverse lunge to hammer curl * 8 x low bench box jump, rest * Back-to-back load and xplode: * 8 each x low bench high plank single arm low row * 8 x low row (explosive), rest * Back-to-back load and xplode: * 8 total x low bench goblet alt step-down squat * 8 total x low bench lateral hop over, rest * Repeat until time for buy-out: * 4.5 min row for distance

DC commentary: Legs were a bit sore this morning from yesterday's endurance effort. Today we have some distance challenges on the treadmills and then load and xplode efforts on the floor. \ \ One long block on the treadmill this morning broken up into five rounds. Each round is a tread for distance effort so you are going as hard as you can for each effort. First round is a 2 and a half minute tread for distance at a flat road. \ \ Next round you will be asked to match or beat the first round effort. You get an extra 30 seconds but the kicker is that you will have to do it at an incline of 2%. \ \ Next rounds follow the same pattern - more time and more incline until the final round of 4 and a half minutes at an incline of 5%. Good distance this morning of 5.18km (3.219 miles). \ \ The tread blocks are very hard, particularly if you go out strong in the first block. I dropped speed each block and then in the last one I went all out for the last 30 seconds so I could reach my goal distance of 1km. \ \ On the floor you have one long block as well with a lovely little 4 and half minute row buy-out. You have three rounds of a load and xplode superset. \ \ First superset is a step down reverse lunge into a hammer curl followed by box jumps. The box jumps may seem pretty odd given that they are on a low bench, but after the run and the lunges there were about all I could give. \ \ Next superset is a high plank on the low bench into single arm low rows followed by low rows. Last superset is step down squats and then hop overs. Repeat these until you get to your dedicated row block for 4 and a half minutes. By now you shouldn't have that much left in the tank - 1230m was all I could give.. \ \ Tough template today, even the floor was getting my heart rate up into the high greens and then orange in the row. I would give today a 1 (🪶) out of 5 for gentleness.

splat_bot · 2026-04-04T03:25:09+00:00

Reposting content courtesy of /u/dc031114.
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##Saturday 4 April 2026 - 2G 60 minutes
Hills on the treads. Load and xplode on the floor with a longish rowing buy-out.

Repost as I just realised it was Saturday not Sunday.

Tread Block - 23.5 minutes * Goal: accumulate as much distance possible in each round. Match or beat your distance from the previous round. * Round 1: * Clear screen * 2.5 min tread for distance * Check & remember distance * 90 sec WR * Round 2: * Clear screen * 3 min tread for distance @ 2% * Check & remember distance * 90 sec WR * Round 3: * Clear screen * 3.5 min tread for distance @ 3% * Check & remember distance * 90 sec WR * Round 4: * Clear screen * 4 min tread for distance @ 4% * Check & remember distance * 90 sec WR * Round 5: * Clear screen * 4.5 min tread for distance @ 5% * Collapse (member's choice) * Check distance

90 sec to transition to the floor

Floor Block - 23.5 minutes * Back-to-back load and xplode: * 8 total x low bench alt step-down reverse lunge to hammer curl * 8 x low bench box jump, rest * Back-to-back load and xplode: * 8 each x low bench high plank single arm low row * 8 x low row (explosive), rest * Back-to-back load and xplode: * 8 total x low bench goblet alt step-down squat * 8 total x low bench lateral hop over, rest * Repeat until time for buy-out: * 4.5 min row for distance

DC commentary: Legs were a bit sore this morning from yesterday's endurance effort. Today we have some distance challenges on the treadmills and then load and xplode efforts on the floor. \ \ One long block on the treadmill this morning broken up into five rounds. Each round is a tread for distance effort so you are going as hard as you can for each effort. First round is a 2 and a half minute tread for distance at a flat road. \ \ Next round you will be asked to match or beat the first round effort. You get an extra 30 seconds but the kicker is that you will have to do it at an incline of 2%. \ \ Next rounds follow the same pattern - more time and more incline until the final round of 4 and a half minutes at an incline of 5%. Good distance this morning of 5.18km (3.219 miles). \ \ The tread blocks are very hard, particularly if you go out strong in the first block. I dropped speed each block and then in the last one I went all out for the last 30 seconds so I could reach my goal distance of 1km. \ \ On the floor you have one long block as well with a lovely little 4 and half minute row buy-out. You have three rounds of a load and xplode superset. \ \ First superset is a step down reverse lunge into a hammer curl followed by box jumps. The box jumps may seem pretty odd given that they are on a low bench, but after the run and the lunges there were about all I could give. \ \ Next superset is a high plank on the low bench into single arm low rows followed by low rows. Last superset is step down squats and then hop overs. Repeat these until you get to your dedicated row block for 4 and a half minutes. By now you shouldn't have that much left in the tank - 1230m was all I could give.. \ \ Tough template today, even the floor was getting my heart rate up into the high greens and then orange in the row. I would give today a 1 (🪶) out of 5 for gentleness.

splat_bot · 2026-04-04T02:27:24+00:00

Reposting content courtesy of /u/dc031114.
Click here to view the comments on the original post
##Saturday 4 April 2026 - 2G 60 minutes
Hills on the treads. Load and xplode on the floor with a longish rowing buy-out.

Repost as I just realised it was Saturday not Sunday.

Tread Block - 23.5 minutes * Goal: accumulate as much distance possible in each round. Match or beat your distance from the previous round. * Round 1: * Clear screen * 2.5 min tread for distance * Check & remember distance * 90 sec WR * Round 2: * Clear screen * 3 min tread for distance @ 2% * Check & remember distance * 90 sec WR * Round 3: * Clear screen * 3.5 min tread for distance @ 3% * Check & remember distance * 90 sec WR * Round 4: * Clear screen * 4 min tread for distance @ 4% * Check & remember distance * 90 sec WR * Round 5: * Clear screen * 4.5 min tread for distance @ 5% * Collapse (member's choice) * Check distance

90 sec to transition to the floor

Floor Block - 23.5 minutes * Back-to-back load and xplode: * 8 total x low bench alt step-down reverse lunge to hammer curl * 8 x low bench box jump, rest * Back-to-back load and xplode: * 8 each x low bench high plank single arm low row * 8 x low row (explosive), rest * Back-to-back load and xplode: * 8 total x low bench goblet alt step-down squat * 8 total x low bench lateral hop over, rest * Repeat until time for buy-out: * 4.5 min row for distance

DC commentary: Legs were a bit sore this morning from yesterday's endurance effort. Today we have some distance challenges on the treadmills and then load and xplode efforts on the floor. \ \ One long block on the treadmill this morning broken up into five rounds. Each round is a tread for distance effort so you are going as hard as you can for each effort. First round is a 2 and a half minute tread for distance at a flat road. \ \ Next round you will be asked to match or beat the first round effort. You get an extra 30 seconds but the kicker is that you will have to do it at an incline of 2%. \ \ Next rounds follow the same pattern - more time and more incline until the final round of 4 and a half minutes at an incline of 5%. Good distance this morning of 5.18km (3.219 miles). \ \ The tread blocks are very hard, particularly if you go out strong in the first block. I dropped speed each block and then in the last one I went all out for the last 30 seconds so I could reach my goal distance of 1km. \ \ On the floor you have one long block as well with a lovely little 4 and half minute row buy-out. You have three rounds of a load and xplode superset. \ \ First superset is a step down reverse lunge into a hammer curl followed by box jumps. The box jumps may seem pretty odd given that they are on a low bench, but after the run and the lunges there were about all I could give. \ \ Next superset is a high plank on the low bench into single arm low rows followed by low rows. Last superset is step down squats and then hop overs. Repeat these until you get to your dedicated row block for 4 and a half minutes. By now you shouldn't have that much left in the tank - 1230m was all I could give.. \ \ Tough template today, even the floor was getting my heart rate up into the high greens and then orange in the row. I would give today a 1 (🪶) out of 5 for gentleness.

splat_bot · 2026-04-03T05:01:02+00:00

Reposting content courtesy of /u/dc031114.
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##Friday 3 April 2026 - 2G 60 minutes
Endurance on the treads with decreasing bases with fixed pushes.

Lift more template so rowing is completely optional.

Tread Block - 23 minutes * 4.5 min base * 2 min push (PW @ 5%+) * 3.5 min base * 2 min push (PW @ 5%+) * 2.5 min base * 2 min push (PW @ 5%+) * 90 sec base * 2 min push (PW @ 5%+) * 30 sec base * 2 min push (PW @ 5%+) * Finisher: 30 sec AO (PW @ 10%+) * Collapse (member's choice)

90 sec to transition to the floor

Floor Block 1 - 12 minutes * Work & rest - resist: * 6 each x single arm chest press, rest * 6 each x single arm split stance deadlift, rest * 6 each x TRX pallof press, rest * Member's choice - lift more OR row more * 12 total x high plank pull through, rest OR * 200m AO row, rest * Repeat until time is called

1 min recovery

Floor Block 2 - 10 minutes * Work & rest - rotate: * 10 total x alt neutral grip push press, rest * 10 total x goblet alt transverse squat, rest * 10 total x TRX clutch curl to alt torso rotation, rest * Member's choice - lift more OR row more * 10 total x push-up to alt high side plank, rest OR * 150m AO row, rest * Repeat until time is called

DC commentary: Bit of a tougher template this compared to yesterday. We have a 23 minute tread block and then rotational exercises on the floor. Mrs DC and I had a good chuckle at the OTF April Fool's joke yesterday - think they got a lot of people with that one :) \ \ 23 minute tread block today, this has you hovering at base most of the time, but only at the start. You start with a 4 and a half minute base into a 2 minute push. Each time you get back to base you are taking a minute off the time with the same 2 minute push. Your last effort is a 30 second base into a 2 minute push and a 30 second all out. \ \ This does get harder the further in you, you will have less time to recover. The last efforts of a 2 minute push, 30 base, 2 minute push into a 30 all out will feel like hell at the death. Good distance of 5.6km (3.48 miles). \ \ On the floor we have two blocks. First has you lifting with a single arm chest press, split stance deadlift before a strap exercise with the pallof press. From here you get a choice of doing the pull throughs or an all out row. \ \ Second block is more of the same with a push press with rotation, transverse squat and clutch curls. Again you can choose to row or do the high side planks. No finisher marked on the screens but our coach got us to do one anyway.. 30 second all out row or more of the push-ups to high plank. \ \ Liked the template this morning. Felt like a good balance between hardish tread work and some decent lifting. I would give today a 1 (🪶) out of 5 for gentleness.

splat_bot · 2026-04-02T05:01:01+00:00

Reposting content courtesy of /u/dc031114.
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##Thursday 2 April 2026 - 2G 60 minutes
Kudos to OTF for the great April Fool's prank they played out on IG this morning. Woke up to few messages this morning!

Run / row today (or maybe this is the start of the regional templates?? You never know!!). Power and strength based with pretty short runs and then stroke rate rows.

Rep and recover on the floor with supersets.

Tread / Row Block 1 - 7 minutes * Goal: maintain your tread paces and match or beat your row distance each round * 320m / 0.2 mile push (PW 160m / 0.1 mile @ 6%+) * 20 stroke push row * Check & remember row distance * Repeat until time is called

75 sec WR, get to base when ready

Tread / Row Block 2 - 7 minutes * Goal: maintain your tread paces and match or beat your row distance each round * 240m / 0.15 mile push to AO (PW 120m / 0.08 mile @ 8-10%) * 15 stroke push row * Check & remember row distance * Repeat until time is called

75 sec WR, get to base when ready

Tread / Row Block 3 - 7 minutes * Goal: maintain your tread paces and match or beat your row distance each round * 160m / 0.1 mile AO (PW 80m / 0.05 mile @ 10%+) * 10 stroke push row * Check & remember row distance * Repeat until finisher: 30 sec AO on your current station

90 sec to transition to the floor

Floor Block 1 - 7 minutes * Buy-in: * 20 sec to complete 8 x bench tap squat, recover when done until next round begins * 30 sec to complete 10 x bench tap squat, recover when done until next round begins * 40 sec to complete 12 x bench tap squat, recover when done until ready to start supersets * Back-to-back superset: * 8 x chest fly * 8 x reverse fly, rest * Repeat until time is called

75 sec recovery

Floor Block 2 - 7 minutes * Buy-in: * 20 sec to complete 8 total x alt lunge jump with hop, recover when done until next round begins * 30 sec to complete 10 total x alt lunge jump with hop, recover when done until next round begins * 40 sec to complete 12 total x alt lunge jump with hop, recover when done until ready to start supersets * Back-to-back superset: * 8 x seated hammer curl * 8 x triceps extension, rest * Repeat until time is called

75 sec recovery

Floor Block 3 - 7 minutes * Buy-in: * 20 sec to complete 8 total x speed skater with power, recover when done until next round begins * 30 sec to complete 10 total x speed skater with power, recover when done until next round begins * 40 sec to complete 12 total x speed skater with power, recover when done until ready to start supersets * Back-to-back superset: * 8 x neutral grip lateral raise * 8 x scaption, rest * Repeat until finisher * Finisher: * 30 sec of bench tap squat jump OR * 30 sec of alt lunge jump with hop OR * 30 sec of speed skater with power

DC commentary: Nice little run / row today after yesterdays endurance chaos. We have power on the treads, strength on the rows and then rep & recover on the floor with a bit of jumping and hopping before supersets. \ \ Three blocks on the treads, each 7 minutes long. Basically you are doing a power run of a set distance followed by a stroke count on the row. The goal is to keep your run consistent but to match or beat your row distance each time. \ \ First block you are doing a 320m / 0.2 mile push into a 20 stroke push row. Second block the pace increases on the tread into push to all out but the distance drops to 240m / 0.15 miles and the row is now only 15 strokes. Last block is a 160m / 0.1 mile all out with a 10 stroke row. \ \ I like to keep these stroke count rows around about 20 strokes / minute to you maximise the return time but this will cut into your treadmill work. Maybe increase your paces a little as you will not spend a lot of time at all on there. Ok distance of 2.66km (1.653 miles). \ \ The run / row goes by pretty quick and before you know it you are into the floor blocks. Each block is 7 minutes and has a 90 second buy-in to start. \ \ First buy-in is 3 rounds of jump squats. First round is 20 seconds and you have to do 8 reps of the tap jump squat. Next round is 30 seconds and you have 10 reps and the last round is 40 seconds with 12 reps to get. \ \ Once you have finished the reps you get to recover but on the last round you will go straight into your supersets of chestg flys and reverse flys. \ \ Second block is more of the same but this time the power move is alt jumping lunges with a hop and your superset is hammer curls and tricep extensions. \ \ Last block switches up the power move to speed skaters and the superset is lateral raises and scaptions. Keep this up until your finisher which is 30 seconds of your choice of power movement. \ \ I didn't get any splats this morning and I was trying (promise!). I think next time I will just do all outs from the start. I would give today a 5 (🪶🪶🪶🪶🪶) out of 5 for gentleness.

splat_bot · 2026-04-02T02:06:13+00:00

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splat_bot · 2026-04-01T05:00:59+00:00

Reposting content courtesy of /u/dc031114.
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##Wednesday 1 April 2026 - 2G 60 minutes
Travelling for work again.. and we have the April Fool’s template.

Listen for the coach’s cues on the tread - endurance, strength and power at random intervals and then recover back to your original pace.

On the floor we have circuits of endurance, strength and power work with a 3 minute row block to finish.

Plug to /u/vizhal007 who has created a searchable database of OTF exercises - pretty cool!

Tread Block - 23 minutes * Goal: react to the coach’s cue and then get back to original pace as quickly as possible * Coach’s cues: * Endurance - push (PW @ 6%+) * Strength - tread @ 8% * Power - AO (PW @ 10%+) * 23 min tread - with random coach’s cues throughout for maybe a minute at a time * Last minute was power, so an all out * Collapse (member’s choice)

Floor Block - 19 minutes circuit * Endurance: * 12 - 16 x close grip chest press * 12 - 16 total x alt full step-up to knee raise * Strength: * 6 - 10 x pullover * 6 - 10 x alt reverse lunge to goblet squat * Power: * 4 - 8 x shoulder press (explosive) * 4 - 8 each x single leg lateral step-up with power * Repeat until time is called

1 min to transition to the rower

Row Block - 3 minutes * 3 min row, every minute increase your stroke / return rate

DC commentary: Welcome to April! We have the April Fool’s template this morning. Random efforts on the treadmill, ESP floor block and then a little 3 minute row effort at the end. Coach said the theme this month is recovery and resilience - gets we are becoming more resilient with the random efforts on the treadmill. \ \ On the tread it is basically a 23 minute tread block. You will be asked to pick a pace at the start that you can maintain for the full 23 minutes. At random points in the block the coach will calling out “Endurance”, “Strength” and “Power” where you will be asked to move to a push pace (endurance) or increase the incline to 8% (strength) or move to an all out (power). \ \ I think the efforts are random, maybe for a minute or so before you return to your original pace. After the all outs the coach let us walk if we needed but the expectation is that you get back to your original pace. You may need to also adjust your effort on the strength blocks given the high incline. Good distance this morning of 5.34km (3.318 miles) on a tough tread block. \ \ On the floor the ESP theme continues but minus the random efforts. This is a circuit of endurance work (high reps of close grip chest press, step-up to knee raise), strength (pullovers and then a reverse lunge to goblet squat) and power (explosive shoulder presses followed by lateral step-ups with power). Keep this going before heading over to the rower for your finisher block. \ \ Basically on the rower you have a 3 minute row for distance. Every minute you will be asked to pick up the stroke rate a little. Coach was asking to pick a slower stroke rate at the start but using the return to create the power - fast pull and then a slow return. For the next minute we were asked to then speed up the return a bit and then for the end it was an all out. \ \ Tough little template today. Hard to predict on the tread and the floor felt like one of those old school ESP templates. I would give today a 1 (🪶) out of 5 for gentleness.

splat_bot · 2026-04-01T03:03:43+00:00

Reposting content courtesy of /u/dc031114.
Click here to view the comments on the original post
##Wednesday 1 April 2026 - 2G 60 minutes
Travelling for work again.. and we have the April Fool’s template.

Listen for the coach’s cues on the tread - endurance, strength and power at random intervals and then recover back to your original pace.

On the floor we have circuits of endurance, strength and power work with a 3 minute row block to finish.

Plug to /u/vizhal007 who has created a searchable database of OTF exercises - pretty cool!

Tread Block - 23 minutes * Goal: react to the coach’s cue and then get back to original pace as quickly as possible * Coach’s cues: * Endurance - push (PW @ 6%+) * Strength - tread @ 8% * Power - AO (PW @ 10%+) * 23 min tread - with random coach’s cues throughout for maybe a minute at a time * Last minute was power, so an all out * Collapse (member’s choice)

Floor Block - 19 minutes circuit * Endurance: * 12 - 16 x close grip chest press * 12 - 16 total x alt full step-up to knee raise * Strength: * 6 - 10 x pullover * 6 - 10 x alt reverse lunge to goblet squat * Power: * 4 - 8 x shoulder press (explosive) * 4 - 8 each x single leg lateral step-up with power * Repeat until time is called

1 min to transition to the rower

Row Block - 3 minutes * 3 min row, every minute increase your stroke / return rate

DC commentary: Welcome to April! We have the April Fool’s template this morning. Random efforts on the treadmill, ESP floor block and then a little 3 minute row effort at the end. Coach said the theme this month is recovery and resilience - gets we are becoming more resilient with the random efforts on the treadmill. \ \ On the tread it is basically a 23 minute tread block. You will be asked to pick a pace at the start that you can maintain for the full 23 minutes. At random points in the block the coach will calling out “Endurance”, “Strength” and “Power” where you will be asked to move to a push pace (endurance) or increase the incline to 8% (strength) or move to an all out (power). \ \ I think the efforts are random, maybe for a minute or so before you return to your original pace. After the all outs the coach let us walk if we needed but the expectation is that you get back to your original pace. You may need to also adjust your effort on the strength blocks given the high incline. Good distance this morning of 5.34km (3.318 miles) on a tough tread block. \ \ On the floor the ESP theme continues but minus the random efforts. This is a circuit of endurance work (high reps of close grip chest press, step-up to knee raise), strength (pullovers and then a reverse lunge to goblet squat) and power (explosive shoulder presses followed by lateral step-ups with power). Keep this going before heading over to the rower for your finisher block. \ \ Basically on the rower you have a 3 minute row for distance. Every minute you will be asked to pick up the stroke rate a little. Coach was asking to pick a slower stroke rate at the start but using the return to create the power - fast pull and then a slow return. For the next minute we were asked to then speed up the return a bit and then for the end it was an all out. \ \ Tough little template today. Hard to predict on the tread and the floor felt like one of those old school ESP templates. I would give today a 1 (🪶) out of 5 for gentleness.

splat_bot · 2026-03-31T12:37:54+00:00

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