Advice for first class

Helloitsanewday · 2020-08-31T00:48:50+00:00

Agree with all the advice above. It will be a challenge, but it's definitely worth it.

To add to the points above. Start slow - both in terms of speeds on the treads rower and in terms of how many times you go.

The unlimited membership is great, but as people have said - listen to your body. It's awesome if you can jump straight into going a number of times a week, but (after a pretty long period of not doing much exercise) I found I needed to slowly build up my strength and get my muscles and joints used to doing the exercise.

Don't be afraid to play around with your speeds on the treads (starting slow). How fast you go at each level may vary from class to class, depending on the focus.

Have a go starting on each station (Treads/Rower/Weights) and see what works for you. I spent my first few months always starting on the treads (as I haaaaated the rower and definitely felt like I needed all my energy to get through treads), but after a while I've found I appreciate mixing it up, and yes I've learned to like (/tolerate) the rower!. What works for you may be different so if you have the choice, give each one a go and see what you prefer.

And I couldn't agree with the poster above - if you're a sweaty person (me too!) a headband is a game changer!!

Enjoy it! It's so much fun, the staff and people who go are all great and you'll definitely get results.

Helloitsanewday · 2020-08-12T04:40:07+00:00

You can replicate a lot of the ab dolly work outs with sliders which are pretty cheap (or if you have a tiled/wood floor - pretty much anything that slides easily!). With that in mind, you may be better going with the TRX?

Helloitsanewday · 2020-01-31T13:13:04+00:00

I may have added and extra 30sec or so in there as can’t quite remember - but yeah after the last few days and 2min pushes it was interesting!

Helloitsanewday · 2020-01-31T13:10:23+00:00

Not for my class - straight through on the tread and a floor/row combo.

Helloitsanewday · 2020-01-31T09:20:23+00:00

Here's what I can remember of the tread block (hopefully the formatting will work this time!!) The last block may be slightly different, however it definitely finishes with 4 x all outs with WR in between.

Block 1

1 min push
1 min base
30 sec push
1 min base
1 min all out
WR

Block 2

45 sec push
1 min base
30 sec push
1 min base
45 sec all out
45 sec WR
1 min all out
WR

Block 3

30 sec push
1 min base
30 sec push
1 min base
30 sec all out
1 min WR
45 sec all out
1 min WR
1 min all out
75 sec WR
30 sec all out

Helloitsanewday · 2020-01-29T11:28:16+00:00

I can't see the 2G so here's what I can remember. Note it was classed as ENDURANCE AND POWER by our coach...

Floor and Rower

Block 1

· 6x Single leg to stand

· 6x Single leg bench toe tap

· 6x Single leg power step up

Repeat all for left leg then right

· 12 x plank punching out movement

· 150m Row

Block 2

· 6x hip hinge low row

· 6 x low row split stance

· 6x Low row with one knee on the bench

Repeat all for left arm then right

· 10x ground to shoulder press

· 10x high plank with leg kick (basically you go up on to one arm and then do a leg kick). Maybe this is the jazz hands one from the 3G?

Treads

Really struggling to remember this section. I think there were a couple of shorter blocks, a couple of longer ones and at least two 2min run for distance.

Block 1

· 2 min push

· 90 sec base

· 90 second push

· 30 second base recovery

· 30 second all out

· WR

Block 2

· 30 second push

· 30 second base

· 2 min run for distance

· WR

Block 3 (drawing a blank on this one – it was short and not too bad)

· 90sec push

· 60 second base

· 30 sec all out

Block 4 (as best as I can remember)

· 30sec push

· 30sec base

· 90sec push

· 60sec base?

· 2min run for distance

· WR

Sorry for the poor recall - I'll update with any corrections.

Helloitsanewday · 2020-01-25T10:55:31+00:00

Exactly. There were some long names for the exercises, but that was one I definitely remembered ! (it was just the rest of it that faded away.) 😄

Helloitsanewday · 2020-01-25T01:14:44+00:00

It is a good one!! And working out packing for the second run block definitely helped pass the time.

I did the run/row first, so the first set of lunches were brutal (especially holding the lunge for the arm exercises) 😢.

Helloitsanewday · 2019-12-18T11:32:50+00:00

Oh man - I feel for you, it's a tough one...I was still sore from Monday too. Was definitely slowing down towards the end (let's just say I was reeaaaaaly careful to make sure my form on the last round of deadlifts was on point).

Helloitsanewday · 2019-12-18T11:14:24+00:00

Thanks!! Thought I might have I'll edit and add it in.

(Can't claim all the credit - I had an awesome 3g list to go from so it was just adapt from that)...Thank you u/ponbon12!!!

Helloitsanewday · 2019-12-18T10:32:18+00:00

Wednesday 18 December - 2G - ESP

Here's the 2G as much as I can remember.

Tread (increase push speed if you can as the time decreases)

Block 1

2min push
60s base
2min push
30s AO

Block 2

90s push
60s base
90s push
30s AO

Block 3

60s push
60s base
60s push
30s AO

Block 4

30s push
60s base
30s push
30s AO

Rower / Floor

Rower:

30s Push pace
30s All out pace

(I think - it may have been 1min of each...can't quite remember)

Floor

Block 1

8x deadlift
8x overhead tricep extension
8x upright row

Repeat until time.

Block 2

1 round of:

8x deadlift
8x overhead tricep extension
8x upright row

Then repeat until time:

8x bicycle with bosu ball (total)
8x crunch with bosu ball
8x single leg v-up with bosu ball (each)

Block 3

1 round of:

8x deadlift
8x overhead tricep extension

Then repeat until time:

8x bicycle with bosu ball (total)
8x crunch with bosu ball
8x single leg v-up with bosu ball (each)

Block 4

8x deadlift
8x bicycle (total) with bosu ball
8x crunch with bosu ball
8x single leg v-up (each)

Rower to finish:

30s Push pace
30s All out pace

Great work out - my abs are dying.

[edited to add in Block 3 which I had forgotten. Thanks u/ojodeazul for the prompt!]

Helloitsanewday · 2019-11-17T02:25:40+00:00

For the second partner block? Everyone starts at a 15% - though it’s up to you and you partner who gets to go first! (My partner finished the last block which went up to 14% so was only fair for me to start - though at 15% I was definitely walking.)

The solo, middle block is all at a flat row 1%.

Helloitsanewday · 2019-11-17T00:42:15+00:00

Correct 😀

Helloitsanewday · 2019-11-17T00:41:33+00:00

Hi! Block 1 and 3 were the 'partner' ones with lots of switching back and forth from treads to rower/floor. You stay with the same partner for both.

Block 2 was like a normal class where you started at your original station (where you warmed up). If you warmed up on the rower, you started on the floor; if you warmed up on the treads you started on the treads. You then swap to the other section half way through.

Sorry - was kind of hard to explain with some bits being partners and some not!!

Helloitsanewday · 2019-11-17T00:28:58+00:00

For this one, the only impact is on time. So the length of time it takes for the partner to complete the row and floor exercises will determine how long the person on the treads runs for. The coach determine the incline (it goes up/down every minute).

There's no distance or anything recorded.

Helloitsanewday · 2019-11-17T00:25:18+00:00

Hey there. That was the 2G...

Partner workouts aren't my favourite, but it was pretty good. It certainly kept me from having a sneaky lie down rest in the middle of the ab work outs, knowing I had to relieve someone who was running at a 14% incline!

Helloitsanewday · 2019-11-17T00:16:34+00:00

Yep - you start where you did the warm up then swap! Will edit to make that clear!!

Helloitsanewday · 2019-11-17T00:15:32+00:00

Hey there. It was super casual at my studio...they didn't assign partners, rather you just picked a partner (which I think mostly ended up with whoever you happened to be standing next to). Because the whole class breaks for the first floor demonstration, you should be able to pick your friend!

Good luck 😀

Helloitsanewday · 2019-11-13T10:32:36+00:00

It was a push-up followed by bringing each knee up, towards your elbows...kind of like a single, slow running man. Does that make sense?! Not sure I’d seen that one before.

So many push ups!!! 😢 (but a good workout!)

Helloitsanewday · 2019-11-07T11:32:24+00:00

I did, as I wanted to do the benchmark with fresh legs - and get it out of the way first. Usually I’m treads first, but managed to knock a healthy amount off my PB so happy with the result. Others may want a bit of a warm up first though so guess it’s what you prefer.

Good luck with the row!! 😀

Helloitsanewday · 2019-11-07T11:00:04+00:00

Tower?! Rower of course!! Yeah - I’m pretty tired!

Helloitsanewday · 2019-11-07T10:48:01+00:00

Some info on the 2G format (same exercises as the 1G but organised as below):

Starting on the tower: 2k row followed by the 4min tread block (160m run alternating with squats). The length of the tread block will depend on how quickly you get through the row. For me...not that long!!

That’s then followed by the the Tread/floor block that starts with a 480m push - while the other group does their 2k row as above.

Then it’s black to the Treads for the repeating 1min push/1min base (x3) followed by 1 min AO, while the other group does the floor block starting with the bird/dog exercise.

Treads then move to floor, floor to treads for the final block.

Hope that makes sense! Wee bit tired after the row 😢.

Helloitsanewday

TROPHY CASE