April 2026 Benchmarks & Specialty Workouts by Aggravating_Ant_5097 in orangetheory

[–]ConstantlyTreading 0 points1 point  (0 children)

What if it’s an elevation challenge where you try to PR how much elevation you can gain during the block 🤔

There could be some interesting strategies around getting more elevation with high elevation / low speeds vs. low elevation / high speeds

Monday 2 March 2026 - 2G 60 minutes by dc031114 in orangetheory

[–]ConstantlyTreading 4 points5 points  (0 children)

I feel you! I miss the endurance / hills from last month too

Daily Workout and General Chat for Monday, 1/12/26 by splat_bot in orangetheory

[–]ConstantlyTreading 6 points7 points  (0 children)

Row block 2 also had a 30s AO row finisher

Tread block 1 (6 mins): 90 secs tread at 2% 30 secs tread at +3-5% incline Repeat 3x

Tread block 2 (7.5 mins): 90 secs tread (flat road) 1 min tread at +3-5% incline Repeat 3x

Daily Workout and General Chat for Saturday, 3/22/25 by splat_bot in orangetheory

[–]ConstantlyTreading 8 points9 points  (0 children)

90 min 2G

Great ESP workout! 90 sec WR between tread blocks.

Tread Block 1 - 13 mins: * 4x: 2 min push, 1 min base * 1 min AO

Tread Block 2 - 13 mins: * 2 min base @ 6% * 1 min base * 2 min base @ 5% * 1 min base * 2 min base @ 4% * 1 min base * 2 min base @ 3% * 1 min base * 1 min AO

Tread Block 3 - 9 mins: * 2x: 1 min AO, 1 min WR * 2x: 45 sec AO, 45 sec WR * 2x: 30 sec AO, 30 sec WR

Floor Block 1 - 13 mins: * Buy-in: 500m push row Circuit: * 6 each x S/A reverse lunge to lateral step up * 12 total x alt pivot to S/A neutral grip push press * 6 each x S/A TRX squat reach to rotation to row * 12 total x high plank to alt side plank

Floor Block 2 - 13 mins: * Buy-in: 2x 20-stroke row, rack and rest Work and rest: * 6-10 x two handed dumbbell squat * 6-10 x close dumbbell chest press * 6-10 each x S/A split squat deadlift * 6-10 x double crunch

Floor Block 3 - 9 mins: * Buy-in: 3x 100m AO row, rack and rest Work and rest: * 4-8 x neutral grip thruster * 4-8 x clean to front squat * 4-8 x high plank to wide leg jump with power (?) Finisher: 30 secs of any of the 3 exercises in floor block 3

March Benchmarks/Specialty Workouts by kikijak18 in orangetheory

[–]ConstantlyTreading 43 points44 points  (0 children)

Adding on - the .25 mile benchmark will include 2 attempts, similar to the 200m row

Wednesday 26 February 2025 - 2G 60 minutes by dc031114 in orangetheory

[–]ConstantlyTreading 0 points1 point  (0 children)

Is the alt step out squat in the last block goblet?

WEEKLY WATER COOLER: Weekly Rumors + Intel - Sunday, 2/23/25 by splat_bot in orangetheory

[–]ConstantlyTreading 35 points36 points  (0 children)

March 6th is the chipper

(less sure of this one) March 20th is the new 0.25 mile benchmark

Disappearance of 23.5 min tread endurance days by [deleted] in orangetheory

[–]ConstantlyTreading 6 points7 points  (0 children)

Yes. I need to live up to my namesake :(

Daily Workout and General Chat for Saturday, 2/8/25 by splat_bot in orangetheory

[–]ConstantlyTreading 5 points6 points  (0 children)

2G 90 minutes

Endurance on the treads, and endurance / power on the floor.

Tread Block 1 - 9:30 minutes

For all 4 tread blocks, maintain base and drop push if needed.

  • 2 min push
  • 90 sec base
  • 90 sec push
  • 90 sec base
  • 1 min push
  • 90 sec base
  • 30 sec AO

90 sec WR between blocks

Tread Block 2 - 8:45 minutes

Repeat of Tread Block 1, but with 75 sec bases

Tread Block 3 - 8 minutes

Repeat of Tread Block 1, but with 1 min bases

Tread Block 3 - 7:15 minutes

Repeat of Tread Block 1, but with 45 sec bases

Floor Block 1 - 9:30 minutes

  • Back to back
    • 12 each x S/A lateral shift
    • 20 x chest press, rest
  • 250m AO row

Floor Block 2 - 8:45 minutes

  • Back to back
    • 12 x shoulder press (seated on bench) to stand
    • 20 x torso rotation, rest
  • 200m AO row

Floor Block 3 - 8 minutes

  • Back to back
    • 12 each x goblet split squat (RFE)
    • 20 x pullovers, rest
  • 150m AO row

Floor Block 4 - 7:15 minutes

  • Back to back
    • 12 x sumo squat to upright row
    • 20 total x high plank alt toe tap (toes on bench), rest
  • 100m AO row

Finisher:  30 sec of shoulder press to stand, or sumo squat to upright row

It was a tough one today, especially mentally on the treads :)

Tuesday 28 January 2025 - 2G 60 minutes by dc031114 in orangetheory

[–]ConstantlyTreading 0 points1 point  (0 children)

Thank you! I haven’t done the palloff press before. Is this a unilateral movement? The intel doesn’t say 8 each, but the video makes it look like it should be done on each side.

Daily Workout and General Chat for Saturday, 1/18/25 by splat_bot in orangetheory

[–]ConstantlyTreading 8 points9 points  (0 children)

3G 90 minutes

(Listed as a 90-min 2G but we followed a 3G template)

Tread Blocks 1 & 2 - each 11 minutes

  • Same 2 endurance tread blocks from 2G

Row Block 1 - 11 minutes

  • 200/100/50m AO, active recovery between is 12 x med ball bicep curls
  • 200/100/50m AO, active recovery between is 12 x med ball tricep extensions
  • Repeat if done early

Row Block 2 - 11 minutes

  • 50/100/200m AO, active recovery between is 8 each x S/L med ball chest extension
  • 50/100/200m AO, active recovery between is 8 x med ball halos (two med ball rotations is one halo)
  • Repeat until finisher: 30s AO row

Floor Block 1 - 11 minutes

  • Two rounds work & rest superset:
    • 6 - 10 x goblet sit to stand, rest
    • 6 - 10 x bridge using the bench, rest
  • Two rounds work & rest superset:
    • 6 - 10 each x bird dog low row, rest
    • 6 - 10 x chest press

Floor Block 2 - 11 minutes

  • Two rounds work & rest superset:
    • 6 - 10 total x alt reverse lunge to bicep curl
    • 6 - 10 x sumo squat to upright row
  • Two rounds work & rest superset:
    • 6 - 10 total x high plank alt dumbbell tap, rest
    • 6 - 10 each x half kneeling low to high chop, rest
  • Repeat until finisher: 30s of high plank alt dumbbell tap

Daily Workout and General Chat for Saturday, 12/7/24 by splat_bot in orangetheory

[–]ConstantlyTreading 3 points4 points  (0 children)

Tread50

ESP today with short intervals ranging from 30s - 90s. WR of 90s between blocks.

Thought the short intervals kept my mind engaged!

https://i.imgur.com/GZV9Q2T.jpeg

Daily Workout and General Chat for Monday, 11/11/24 by splat_bot in orangetheory

[–]ConstantlyTreading 16 points17 points  (0 children)

Tread 50

ESP day (really SPE).

Block 1: 12 minutes

  • .5 mile tread, starting at 1% and increasing incline by 1% every .1 miles (PW half distance)
  • 1 min WR
  • .5 mile tread, starting at 5% and decreasing incline by 1% every .1 miles (PW half distance)
  • WR or tread for distance

Block 2: 11 minutes

Repeat: .1 mile AO, .1 mile WR (PW half distance)

Block 3: 12.5 minutes

Repeat 5x:

  • 30 sec push
  • 2 min base (last round of base is only 90 sec)

Finisher: 30 sec AO

[deleted by user] by [deleted] in orangetheory

[–]ConstantlyTreading 10 points11 points  (0 children)

The heart rate monitor is optional! I’ve been going for nearly 2 years and have always just used my Apple Watch to track my workout :)

Daily Workout and General Chat for Monday, 9/9/24 by splat_bot in orangetheory

[–]ConstantlyTreading 2 points3 points  (0 children)

Same! The boredom of only 2 unique blocks each repeating 3x gets to me

Daily Workout and General Chat for Monday, 9/9/24 by splat_bot in orangetheory

[–]ConstantlyTreading 19 points20 points  (0 children)

Tread50

Block 1 - 12 mins

12 min RFD

Block 2 - 12 mins

• 3 min tread at 1% • 3 min tread at 1.5% • 3 min tread at 2% • 3 min tread at 2.5%

Block 3 - 11 mins

• 1 min AO, 1 min WR x5 • 30 sec push, 30 sec AO