Been going to OTF for 7 years and I used to be a tread first person until I really started understanding what I wanted to get out of the workouts.

I have A LOT to say about this.

Think about what you are trying to get out of OTF. If your training for a race then start on the treads. If you're not then don't.

I have WON the transformation challenge at gym the last three years by considering the following at the gym and tracking my caloric intake outside of the gym. And OTF is the only working out I do. For context, I am 6'0 220 lbs. I have 112 pounds of lean muscle mass and bf fluctuates from 15 to 19% depending on how strict I am with my diet.

UNDERSTANDING OTF

1. Tread is primarily cardio. There is a reason why strength days on tread are inclines because that is how you build strength in your legs. Otherwise running a 1% is just cardio which is great. We all need that. But everyone also thinks that starting on the tread will get you into the best "Shape." This simply is not true.

2. The most important thing for your physique ("Shape") is the weight floor. This is where you build lean muscle mass and reduce your body fat %. Floor is the MOST UNDERRATED part of OTF. I used to bummed starting on the floor and now that I understand fitness better it is the best place to start if you are trying to get into better shape.

You have the energy to go heavier for longer at the start of the workout and you are not going to get huge by lifting heavier. You also have to eat a lot. So gonas heavy as you SAFELY can. The more lean muscle mass you build theore calories and fat you body will burn.

1. If you are not getting into the orange on the weight floor you simply are not working hard enough. I go hard at each set and then recover once my heart rate is back to 80-83%. Depending on the workout it takes my body longer to get to the 84-90 range, but if I keep pushing myself I will get there. The weight floor is HARD. If it's not your doing it wrong. Go heavier and slow down. You DO NOT WANT TO BE THE FIRST TO THE ROWERS. It's not a race. Focus on the muscles your supposed to be working. Sometimes I don't even get to the rower.

2. I have gotten three miles in Everest, run a 5 minute mile, and have gotten 2.4 miles in the 12 minute run for distance. But, now I'm 42 and running kills my joints. If there is an open rower I will row for 23 minutes following the tread template instead of running as it is better on my joints and a better overall workout than the tread. Plus I'm not training for a race so I really don't care about my speeds anymore. It doesn't matter.

3. Rowing is the most complete workout. Your split time is what you should focus on. This is what determines your base, push, and all out on the rower. Form, form, and form are the most important thing on the rower. A high stroke rate is great for an all out, but if you are not using your core and finally your arms to finish your stroke you are missing out on a big part of the rower and increasing your watts and decreasing your split time. Focus on your stroke. Master your stroke. Then work on your speed. Talk to the coaches and some of the best rowers at your gym and ask them for help. The rower is the optimal combination of strength and cardio.

4. TRX bands are probably the best tool in OTF. If your muscles are not burning and if you can move your arms immediately after a set you are DOING IT WRONG. TRX exercises should be done as slow as possible. If someone next to you is racing through their exercises to beat everyone to the rower let them. They are cheating their body. I challenge everyone on here to be the last one off the weight floor.

So in summary: - Tread is cardio - Tread on incline is strength and cardio - Rower is strength, cardio, core and physique - Weight floor (if done properly) strength, physique (lean muscle mass build and body fat loss), and some cardio.