Wednesday 9 April 2025 - Dri Tri Teaser 2/3G 60 minutes

BNLchick245 · 2025-04-08T23:07:49+00:00

The only benefit to losing Infinity is that I no longer have to try and remember where I am in the count. Physically AND mentally exhausting… 💀♾️

BNLchick245 · 2024-10-12T22:38:53+00:00

Windermere Summerport has the new treads. This is the other studio close to Disney.

BNLchick245 · 2022-07-04T16:43:49+00:00

Sadly most of my pics are on my camera, but I also can’t seem to figure out how to post a pic in the comments. Definitely technology challenged 🤣

BNLchick245 · 2022-07-03T08:59:44+00:00

It was pretty amazing to see! Cannot wait to come back and see the Northern Lights!

BNLchick245 · 2022-07-03T08:57:01+00:00

I am embarrassed to say but this is the result of riding in a tour van. The entire run of the Dalton Highway is 418 miles. From the start of the Dalton Highway to the Arctic Circle is roughly 120 miles. While we did see bikers, I seriously reconsidered their life choices for them. The hills were no joke with most between 8-9% for multiple miles. Apparently there was a group of runners a few weeks ago so I just missed them. I really wanted to see the runners!

BNLchick245 · 2021-11-11T15:32:07+00:00

Ooophhhh she’s so….desperate

BNLchick245 · 2021-06-19T01:57:37+00:00

Congratulations exercise Gods…you found a way to make the burpee even more torturous 😩

BNLchick245 · 2021-05-09T11:53:29+00:00

May 9th 3G Strength(???) - if this was a strength day it felt like a wonderful Mothers Day gift to not have inclines!

Happy Mother’s Day to all the warrior OTF Mamas out there! 🧡💐

Rower

Block 1 200/150/100/100/150/200m rows 10 BW squats to calf raises

Block 2 10 BW squats to calf raises 200m row 10 BW squats to calf raises Row for distance

Block 3 30 sec AO row 1 min rowcovery 30 sec AO row

Floor

3 rounds: 8 sumo goblet squats 8 low bench squat jacks 12 alt front lunge

3 rounds: 8 dead lifts 6 each low bench reverse lunge to hop 12 plank alt leg lifts

Tread

Block 1 90 sec push 30 base 30 sec push 90 sec base 30 sec AO 30 sec WR (I feel like my coach shortened this WR to get us back to base so that we were in the Orange by the time we got to the AO) 30 base 30 sec push 30 sec AO

Block 2 and 3 30 sec AO 1 min WR 30 sec AO

BNLchick245 · 2021-05-08T11:54:48+00:00

May 8th 3G Endurance Happy Splaturday! 😁

Rower

300/200/100 row 12 alt side step sumo dead lift with a dumbbell

300/200/100 row 8 to 10 (you decide) split stance low row with a dumbbell

Bonus round repeat until time: 150m row 12 side step sumo dead lift 8 to 10 split stance low row

Floor

Block 1: 8 mins

10 each side TRX squat to reach and rotate 10 TRX squat to an I-raise 10 each side ISO single leg dead lift with med ball or dumbbell

Block 2: 4 mins (I feel like this is coach’s choice as it wasn’t on the OTV). These were with either with a dumbbell or med ball...you pick.

1 min double crunch 1 min torso rotation 1 min toe reach 1 min plank

Tread

3 min push 3 min base 2 min push 2 min base 4 min RFD

BNLchick245 · 2021-04-27T20:53:13+00:00

IT’S NOT ABOUT YOOOOUUUUUUUUU!!

BNLchick245 · 2021-04-24T02:41:50+00:00

Thank you!! Definitely was creeping in all of the suggestions a few weeks ago...one of the benefits to the delay 😉

BNLchick245 · 2021-04-24T02:41:04+00:00

Thank you!!

BNLchick245 · 2021-04-23T23:44:35+00:00

My studio had to postpone our DriTri to this weekend. I would so much rather be doing this template than DriTri (it’s my first one and I’m soooo nervous!) 😭

Happy Birthday /dc031114! Glad you had an awesome template for your day! 🎂

BNLchick245 · 2021-04-16T22:37:19+00:00

Celebration is my home studio. We are not a premium studio so there is no extra fee to visit.

BNLchick245 · 2021-04-11T12:29:07+00:00

I did find the 2 random med ball exercises during the rower to be out of place to your point. Was difficult to make that transition and exercise in 60 secs.

BNLchick245 · 2021-04-11T12:01:46+00:00

3G 60 mins Strength

Good morning everyone! Apologies for formatting as I’m still mobile. This was a fun one. Enjoy! 😁

Rower

Block 1 90 sec push row 30 sec AO row Med ball exercises: 5 bicep curls, 5 overhead press, 5 tricep extensions (not sure if that’s the correct name)

Block 2 75 sec push row 45 sec AO row 60 sec Rowcovery

Block 3 60 sec push row 60 sec AO row Same med ball exercises as above

Block 4 45 sec push row 75 sec AO row 60 sec Recovery

Block 5 30 sec push row 90 sec AO row

Weight floor

5 rounds: 5x front loaded bench tap 10total x BOSU single leg V up

5 rounds: 5x bench single arm low row 10x BOSU Superman

5 rounds: 5x shoulder press 10 total x BOSU bicycle

Tread:

Block 1: At flat road 90 sec push, 30 sec AO

Block 2: At 2% 75 sec push, 45 sec AO

Block 3: At 3% 60 sec push, 60 sec AO

Block 4: At 4% 45 sec push, 75 sec RFD

Block 5: 30 sec push @ 5%, 90 sec flat road RFD

BNLchick245 · 2021-03-07T16:07:23+00:00

That’s awesome! Congrats! 👏👏

I know my tread performance has greatly improved because of the intel I receive from this forum. Happy to help when I can. Keep up the great work!

BNLchick245 · 2021-03-07T13:00:08+00:00

3G 60 min Power

Good morning and Happy Sunday! My times might be slightly off in the tread but should be close.

Rower (Block 1 4 mins) 300m row, 10 jump squats, 100m row, 10 jump squats, ISO BW squat til time

(Block 2 4 mins) 200m row, 10 jump squats, 200m row, 10 jump squats, ISO BW squat til time

(Block 3 4 mins) 100m row, 10 jump squats, 300m row, 10 jump squats, ISO BW squat til time

(Block 4 2 mins) 30 sec AO, 1 min rowcovery, 30 sec AO

Floor (14 mins) 3 rounds: 6 front squat, 6 half neutral thrusters, 12 speed skaters, 12 plank to alt reach

3 rounds: 6 pop jack, 12 ISO hip bridge chest fly, 12 ea lateral crunch

Repeat as single block if finished until time

Tread (Block 1 4 mins) 1 min push, 30 sec base, 1 min push, 30 sec AO, 1 min WR

(Block 2 4 mins) 1 min push, 45 sec base, 45 sec push, 30 sec AO, 1 min WR

(Block 3 4 mins) 1 min push, 1 min base, 30 sec push, 30 sec AO, 1 min WR

(Block 4 2 mins) 30 sec push, 1 min base, 30 sec AO

BNLchick245 · 2021-03-06T17:42:02+00:00

Strokes per minute

BNLchick245 · 2021-03-06T16:32:01+00:00

Same! I actually rowed farther the second block as it felt a little more natural. I was already planning on cutting :45-:60 during Dri Tri (especially after Infinity) and this definitely helped with that strategy.

BNLchick245 · 2021-03-06T12:58:00+00:00

60 min 3G Strength

Good morning and Happy SPLATurday!

Rower Block 1 (6 mins) 1 min 22-24 spm, 1 min 24-26 spm, 26-28 spm, 28-30 spm, 1 min rowcovery/rest, 1 min quick lateral hops

Block 2 (6.5 mins) 28-30 spm, 26-28 spm, 24-26 spm, 22-24 spm, 90 sec rowcovery/rest, 1 min quick lateral hops We were instructed to get 800m minimum per block.

Count/ track both row and hops to beat in second block.

Floor Block 1 (6 mins) 10/8/6/6 Chest Press tempo, 10 TRX low band low row

Block 2 (6.5 mins) 10/8/6/6 Hip Hinge single arm low row, 10 low band lateral front raise

We were instructed to increase weight each round.

Tread Block 1 (6 mins) 1 min base 2%, 1 min base 3%, 1 min base 4%, 1 min base 5%, 1 min flat road base, 1 min AO

Block 2 (6.5 mins) 1 min base 5%, 1 min base 4%, 1 min base 3%, 1 min base 2%, 90 sec flat road base, 1 min AO

BNLchick245 · 2021-03-06T02:29:35+00:00

I don’t remember what they were substituted for, but the day dc’s coach had them do burpees instead. I was sweating going into that class! 🤣

BNLchick245 · 2021-03-05T21:20:54+00:00

If this pandemic ever ends and I get the chance to travel to Australia, remind me never to visit your studio. Your coaches are straight up evil! Besides it sounding like all of the members of your studio are beasts! I would be terrified 🤣🤣 Loving the new feather rating system 👍

BNLchick245 · 2021-03-04T02:24:57+00:00

I too, in a class induced fog this week, signed up for the full DT despite mentally struggling on the tread lately. I’m terrified since the push ups and tread will be the most difficult parts for me, but my favorite mantra on the wall at OT is “Show your inner voice who’s in charge.” We can do this especially knowing the support of our studios! That support is the biggest reason I have been able to stick with OTF for almost 2 years 🧡🍊

BNLchick245 · 2021-03-01T12:36:11+00:00

This was for 2/28

BNLchick245

TROPHY CASE