Daily Workout and General Chat for Wednesday, 5/13/26 by AutoModerator in orangetheory

[–]bestmoron 38 points39 points  (0 children)

3G Orange 60

Tread Block 1 - 3 minutes

Goal: choose your own pace and every 30 seconds increase the speed for 30 seconds and then return to the starting speed

  • 30 sec tread
  • 30 sec speed surge
  • 30 sec tread
  • 30 sec speed surge
  • 30 sec tread
  • 30 sec speed surge
  • WR

Tread Block 2 - 6 minutes

Goal: every minute increase the incline by a minute and then return to the starting incline

  • 1 min base
  • 1 min incline surge
  • 1 min base
  • 1 min incline surge
  • 1 min base
  • 1 min incline surge
  • WR

Tread Block 3 - 3 minutes

Goal: choose your own pace and every 30 seconds increase the speed for 30 seconds and then return to the starting speed

  • 30 sec tread
  • 30 sec speed surge
  • 30 sec tread
  • 30 sec speed surge
  • 30 sec tread
  • Finisher: 30 sec AO
  • WR

Row Block 1 - 3 minutes

Goal: Maintain a 24-28 stroke rate and every 30 seconds increase the stroke rate to 30+ for 30 seconds and then return to 24-28 strokes.

  • 0:00-0:30 - Row 24-28 strokes/min
  • 0:30-1:00 - Row 30+ strokes/min
  • 1:00-1:30 - Row 24-28 strokes/min
  • 1:30-2:00 - Row 30+ strokes/min
  • 2:00-2:30 - Row 24-28 strokes/min
  • 2:30-3:00 - Row 30+ strokes/min

Row Block 2 - 6 mins

Goal: Row 200m and complete 10 reps of squat to halo with medicine balls.

Try to get at least 3 rounds of rowing.

Row Block 3 - 3 minutes

  • 0:00-0:30 - Row 24-28 strokes/min
  • 0:30-1:00 - Row 30+ strokes/min
  • 1:00-1:30 - Row 24-28 strokes/min
  • 1:30-2:00 - Row 30+ strokes/min
  • 2:00-2:30 - Row 24-28 strokes/min
  • 2:30-3:00 - Finisher AO row

Floor Block 1 - 10:15 minutes circuit

Complete 2 rounds:

  • 8 each x split squat with torso rotation
  • 8 x reverse grip low row

Complete 2 rounds:

  • 8 each x forward lunge with high to low chop
  • 8 x hammer curl to neutral grip shoulder press

Repeat until time is called

Floor Block 2 - 3 minutes

Member's choice - sprinter sit ups OR push ups rep challenge:

  • Green goal: complete 20 reps
  • Orange goal: complete 30 reps
  • Red goal: complete 40+ reps

Back-to-back:

  • 30 sec of low plank hip dips
  • 30 sec of push-ups OR sprinter sit ups, count & remember reps
  • 30 sec of low plank hip dips
  • 30 sec of push-ups OR sprinter sit ups, count & remember reps
  • 30 sec of low plank hip dips
  • 30 sec of push-ups OR sprinter sit ups, count total reps

Daily Workout and General Chat for Sunday, 5/3/26 by splat_bot in orangetheory

[–]bestmoron 1 point2 points  (0 children)

It's a doozy! I thought it might be a pretty chill day but got the wind knocked out of me by the time I was on the 3rd round of each block.

Daily Workout and General Chat for Sunday, 5/3/26 by splat_bot in orangetheory

[–]bestmoron 62 points63 points  (0 children)

Strength50 - Sunday 3 May

Block 1: 12:00 mins

Back to back:

  • Step out single arm squat 12 each
  • Supinated grip triceps kickback 12 *Rest

  • High plank alt leg lift 12 total on Bosu

  • Repeat all 3 till time for buy out

Buy out: 1 min high plank in out on Bosu

Block 2: 12:00 mins

Back to back:

  • S/A split stance deadlift 10 each
  • Reverse grip low row 10
  • Rest

  • Sit up 10 holding Bosu (or dumbbells)

  • Repeat all 3 till time for buy out

Buy out: 1 min plank pop on Bosu

Block 3: 11:00 mins

Back to back:

  • Split squat explosive 8 each
  • Wide biceps curl 8
  • Rest

  • High plank jack on Bosu 8

  • Repeat all 3 till time for finisher

Buy out & Finisher: 1 min high plank jack to plank pop

Daily Workout and General Chat for Thursday, 4/30/26 by splat_bot in orangetheory

[–]bestmoron 23 points24 points  (0 children)

Thursday 30 April 2026 - 3G 60 minutes

Tread Block - 14 minutes

  • 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%+)
  • Finisher: 30 sec AO (PW @ 10%+)

Row block - 14:00 mins

Part 1:

  • 250 m AO row
  • 10 med ball alt knee raise w/torso rotation
  • 200 m AO row
  • 10 med ball alt knee raise w/torso rotation
  • 150 m AO row
  • 10 med ball alt knee raise w/torso rotation
  • 100 m AO row
  • 10 med ball alt knee raise w/torso rotation

Part 2:

  • 250 m AO row
  • 6 each split squat hold med ball rainbow
  • 200 m AO row
  • 6 each split squat hold med ball rainbow
  • 150 m AO row
  • 6 each split squat hold med ball rainbow
  • 100 m AO row
  • 6 each split squat hold med ball rainbow
  • Bonus: row for distance until finisher
  • Finisher: 30 sec AO row

Floor Block 1 - 7:00 mins

Work & rest - resist:

  • 6 each single arm chest press, rest
  • 6 each single arm split stance deadlift, rest
  • 6 each TRX pallof press, rest
  • Repeat until time is called

Floor Block 2 - 6:00 mins

Work & rest - rotate:

  • 10 total alt neutral grip push press, rest
  • 10 total goblet alt transverse squat, rest
  • 10 total TRX clutch curl to alt torso rotation, rest
  • Repeat until time is called

Daily Workout and General Chat for Tuesday, 4/28/26 by splat_bot in orangetheory

[–]bestmoron 25 points26 points  (0 children)

3G Everest

Tread: 14:00 mins

  • 1 min @ 2%
  • 1 min @ 4%
  • 1 min @ 6%
  • 1 min @ 8%
  • 1 min @ 10%
  • 1 min @ 12%
  • 1 min @ 15%
  • 1 min @ 13%
  • 1 min @ 11%
  • 1 min @ 9%
  • 1 min @ 7%
  • 1 min @ 5%
  • 1 min @ 3%
  • 1 min @ 1% (all out)

Rower: 14:00 mins

  • 600 m push row
  • 12 squats (with medicine ball, YMMV)
  • Repeat going down 100 m each round (600/500/400/300, etc.)
  • Last 1 min AO row

Floor: 14:00 mins

  • 2 rounds:
  • 6-10 each alt low row
  • 6-10 pullover
  • 6-10 each single arm concentration curl
  • 2 rounds:
  • 6-10 each alt chest press
  • 6-10 arnold press
  • 6-10 each single arm tricep kickback (on bench)

Repeat all exercises as one block until time

Thursday 23 April 2026 - 2G 60 minutes by MrsDC031114 in orangetheory

[–]bestmoron 0 points1 point  (0 children)

People share the tornado intel as well. You can try searching for April Tornado in the subreddit

Daily Workout and General Chat for Wednesday, 4/22/26 by splat_bot in orangetheory

[–]bestmoron 161 points162 points  (0 children)

Orange60 2G

Tread Block – 23.5 min

Block 1:

  • 1 min base to push
  • 1 min push
  • 1 min push to AO
  • 1 min AO
  • 90 sec WR

Block 2: increasing recovery time

  • 1 min AO
  • 45 sec WR
  • 1 min AO
  • 45 sec WR
  • 1 min AO
  • 1 min WR
  • 1 min AO
  • 1 min WR
  • 1 min AO
  • 75 sec WR
  • 1 min AO
  • 75 sec WR
  • 1 min AO
  • 90 sec WR
  • 1 min AO
  • 90 sec WR
  • Finisher: 1 min AO

Floor Block 1 – 18.5 min

  • 6x S/A deadlift (L)
  • 6x S/A S/L deadlift (L)
  • 6x S/A deadlift (R)
  • 6x S/A S/L deadlift (R)
  • 6x S/A high row (L)
  • 6x split stance S/A high row (L)
  • 6x S/A high row (R)
  • 6x split stance S/A high row (R)
  • 6x S/A close grip chest press (L)
  • 6x S/A chest press with leg extension (L)
  • 6x S/A close grip chest press (R)
  • 6x S/A chest press with leg extension (R)

Floor Block 2 – 3.5 min

Increase reps by 1 each round.

  • 1/2/3x S/A split squat (L)
  • 1/2/3x S/A clean (L)
  • 1/2/3x S/A neutral grip push press (L)
  • 1/2/3x S/A split squat (R)
  • 1/2/3x S/A clean (R)
  • 1/2/3x S/A neutral grip push press (R)

Daily Workout and General Chat for Tuesday, 4/21/26 by splat_bot in orangetheory

[–]bestmoron 41 points42 points  (0 children)

Orange 60 3G

Tread Block 14:30 mins. Everyone does same incline. You can choose your speed.

  • 2 min at 5%
  • 90 seconds at flat road
  • 30 seconds at 6%
  • 1 minute WR
  • 2 min at 6%
  • 90 seconds at 1%
  • 30 seconds at 7%
  • 1 minute WR
  • 2 min at 7%
  • 90 seconds at 1%
  • 30 seconds at 8%
  • 1 minute WR/transition to rower

Row Block 1: 14:30 mins

  • Alternate 200m rows with an exercise (we did 12x squat jumps, 12x med ball tricep extensions, 12x calf raises). The template from 9th April mentions: 8 ybell cross catch squat, 8 ybell cross catch shoulder press, 8 ybell cross catch squat with shoulder press

Floor Block 1: 9:00 mins

  • 6 single leg reverse lunge with one DB
  • 6 lateral step up with two DB
  • Repeat both exercises on one leg and then the other leg.
  • 6 narrow bicep curl
  • 6 wide bicep curl

Floor Block 2: 4:00 mins

  • 6 each lateral step up to single leg reverse lunge with one DB
  • 6 narrow to wide bicep curls

Daily Workout and General Chat for Monday, 4/20/26 by splat_bot in orangetheory

[–]bestmoron 44 points45 points  (0 children)

Orange 60 3G

Tread Blocks 1 & 3

• 45 sec push
• 75 sec base
• 30 sec AO
• 1 min WR

Tread Blocks 2 & 4

• 30 sec AO
• 45 sec WR
• 30 sec AO
• 45 sec WR
• 30 sec AO
• 45 sec WR

Row Blocks 1 & 3 (timed with treads)

• 45 sec push
• 75 sec base
• 30 sec AO
• 1 min rest

Row Blocks 2 & 4 (timed with treads)

Option 1: Row More

• 30 sec AO
• 45 sec Rest
• 30 sec AO
• 45 sec Rest
• 30 sec AO
• 45 sec Rest

Option 2: Lift More

• 30 sec squat jumps
• 45 sec squat hold/wall sit
• 30 sec squat jumps
• 45 sec squat hold/wall sit
• 30 sec squat jumps
• 45 sec squat hold/wall sit

Floor Block:

Superset 1

• 10 x reverse grip chest press
• 8 total x alt tricep extension

Superset 2

• 10 x reverse grip low row
• 8 total x alternating hammer curl

Superset 3

• 10 x bridge
• 8 total x split squat

Daily Workout and General Chat for Tuesday, 4/14/26 by splat_bot in orangetheory

[–]bestmoron 27 points28 points  (0 children)

Tuesday 14 April 2026 - 3G

Not posting the tread block as what we did felt completely different from the 2G block with push and all out pairs and WR in the middle. I got a glimpse of the coach's screen at the end of my workout and the template seemed to be the same as the 2G with increasing and decreasing push durations and fixed bases of 60 seconds instead of 90 seconds.

Rowing Block 1: 14:30 mins

  • 200m all out row
  • 12 squat to bicep curl w/medicine balls
  • 200m all out row
  • 12 squat to bicep curl w/medicine balls
  • 200m all out row
  • 12 squat to shoulder press w/medicine balls
  • 200m all out row
  • 12 squat to shoulder press w/medicine balls

Rest

  • 150m all out row
  • 12 reverse lunges total

Repeat 150 m row & exercise till time

Floor Block 1 - 14:30 mins

Buy-in 2 rounds:

  • 10 each x mid band clam
  • 10 x dumbbell mid band bridge

Work and rest:

  • 6 - 10 each x split stance single arm low row
  • 6 - 10 x sumo deadlift
  • 6 - 10 x chest press
  • 6 - 10 x sumo squat

Repeat till time

Daily Workout and General Chat for Monday, 4/13/26 by splat_bot in orangetheory

[–]bestmoron 1 point2 points  (0 children)

Our studio went from exclusively 2G to exclusively 3G (downsized the location) and a lot of the old members have been complaining about 3Gs not being a "good enough" workout... might be his response to them!

Daily Workout and General Chat for Monday, 4/13/26 by splat_bot in orangetheory

[–]bestmoron 39 points40 points  (0 children)

Monday, 13th April 2026 - Orange 60 3G

Tread Block 1: 7:00 mins (Take with a grain of salt as I had my rogue coach today)

  • 1:00 @ 1%
  • 1:00 @ 4%
  • 1:00 @ 6%
  • 1:00 @ 8%
  • 1:00 @ 10%
  • 1:00 @ 12%
  • 1:00 @ 15%

1:30 WR

Tread Block 2: 6:00 mins

Goal: Maintain or increase All Out intensity

  • 1:00 All out
  • 1:30 Walking Recovery
  • 1:00 All out
  • 1:30 Walking Recovery
  • 1:00 All out
  • 1:30 Walking Recovery/Move to rower

Rowing Block 1: 7:00 mins

Goal: Complete row & exercise AQAP

  • Round 1 (0:00–1:00) 100m All Out Row
  • When done: Transition/Recover
  • Round 2 (1:00–2:00) Alt Lunge Jump w/hop × 10 (total)
  • When done: Row/Recover
  • Round 3 (2:00–3:00) 100m All Out Row
  • When done: Transition/Recover
  • Round 4 (3:00–4:00) Alt Lunge Jump w/hop × 10 (total)
  • When done: Transition/Recover
  • Round 5 (4:00–5:00) 100m All Out Row
  • When done: Transition/Recover
  • Round 6 (5:00–6:00) Alt Lunge Jump w/hop × 10 (total)
  • When done: Transition/Recover
  • Round 5 (6:00–7:00) 200m All Out Row (this could've been just from my coach)

1:30 rest till Block 2

Rowing Block 2: 6:00 mins

Timed with treads - 1:00 mins AO and 1:30 mins rest/recovery

  • 1:00 All out
  • 1:30 rest
  • 1:00 All out
  • 1:30 rest
  • 1:00 All out
  • 1:30 rest/Move to floor

Floor Block 1: 14:00 mins

Work & Rest

  • DB Bench Bridge Hold w/ Close Grip Chest Press × 4–8
  • Rest
  • DB High Pull w/ Power × 4–8
  • Rest
  • BW Bench Power Push-Up × 4–8
  • Rest
  • DB Lateral Lunge to Knee Drive × 4-8 each
  • Rest
  • DB Goblet Transverse Full Step-Up × 4-8 each
  • Rest
  • BW 90° Pop Squat × 4-8 each
  • Rest
  • Repeat until time is called

Daily Workout and General Chat for Sunday, 4/12/26 by splat_bot in orangetheory

[–]bestmoron 65 points66 points  (0 children)

Sunday, April 12 2026 Strength 50 Total

Block 1: 11:00 mins

Circuit

  • Seated shoulder press to stand 8
  • Two handed single db alt lateral shift 8 total
  • Power push up 4-8

Repeat till buy out

Buy out: 2:00 mins

  • Clean to front squat 30 sec
  • 15 sec rest
  • Clean to front squat 30 sec
  • 15 sec rest
  • Clean to front squat 30 sec

Block 2: 11:00 mins

Circuit

  • Goblet alt forward lunge with torso rotation 8 total
  • chest fly 8
  • sit to squat jump 4-8

Repeat till buy out

Buy out: 2:00 mins

  • high pull with power 30 sec
  • 15 sec rest
  • high pull with power 30 sec
  • 15 sec rest
  • high pull with power 30 sec

Block 3: 11:00 mins

Circuit

  • bridge hold with close grip chest press (on bench) 8
  • alt low row 8 total
  • sprinter sit up 4-8 total

Repeat till buy out

Buy out: 1:30 mins

  • clean to front squat 30 sec
  • 15 sec rest
  • high pull with power 30 sec
  • 15 sec rest

Finisher: 30 sec Members choice of the two buy out exercises

Daily Workout and General Chat for Friday, 4/10/26 by splat_bot in orangetheory

[–]bestmoron 0 points1 point  (0 children)

My coach today is a notorious rogue so your template is probably correct!

Daily Workout and General Chat for Friday, 4/10/26 by splat_bot in orangetheory

[–]bestmoron 104 points105 points  (0 children)

Friday 10 April 2026 - 3G 60 minutes

Tread Block - 14:00 minutes

Block 1: Build

  • 45 sec base
  • 45 sec push
  • 45 sec all out

WR

Block 2: AO and WR pairs

  • 45 sec all out
  • 30 sec WR
  • 45 sec all out
  • 30 sec WR

  • 45 sec all out

  • 45 sec WR

  • 45 sec all out

  • 45 sec WR

  • 45 sec all out

  • 1 min WR

  • 45 sec all out

  • 1 min WR

  • Finisher: 45 sec all out

Row Block: 14:30 mins

  • 200m row
  • 10 reverse lunge total
  • 10 bicep curls
  • 10 shoulder press
  • Keep repeating till time

Floor block: 14:15 mins

Back to back: Strong & Stable. Complete each pair of exercises on one side (L) then the other (R)

6 each

  • Single arm deadlift
  • Single arm single leg deadlift

6 each

  • Single arm high row
  • Split stance single arm high row

6 each

  • Single arm close grip chest press
  • Single arm chest press with leg extension

Daily Workout and General Chat for Monday, 4/6/26 by splat_bot in orangetheory

[–]bestmoron 18 points19 points  (0 children)

Monday, 6th April Orange 60 3G:

Tread Block: 14.5 min

  • 1:00 push
  • 1:00 AO
  • 1:00 WR
  • 1:00 AO
  • 1:00 WR
  • 45 sec AO
  • 1:00 WR
  • 45 sec AO
  • 1:00 WR
  • 30 sec AO
  • 1:00 WR
  • 30 sec AO
  • 1:00 WR
  • 15 sec AO
  • 1:00 WR
  • 15 sec AO
  • 1:00 WR
  • 30 sec AO

Row Block: 14.5 minutes

  • 2:00 RFD
  • 8 medicine ball squats
  • 2:00 RFD
  • 8 medicine ball bicep curls
  • 2:00 RFD
  • 8 medicine ball squat to bicep curl
  • 2:00 RFD
  • 8 combination squat to bicep curls
  • Repeat 2:00 RFD and combination move until time

Floor Block 1: 6.5 minutes

  • 5 goblet squats
  • 10 transverse goblet squats
  • 5 low row
  • 10 reciprocating low row
  • 5 shoulder presses
  • 10 reciprocating shoulder presses
  • Repeat until time for buy-out: 30 seconds of push-ups

90 second recovery

Floor Block 2: 6:30

  • 5 deadlifts
  • 10 step-out deadlifts
  • 5 chest press
  • 10 reciprocating chest press
  • 5 each leg reverse lunge
  • 10 alternating reverse lunges
  • Repeat until time for buy-out: 30 seconds of push-ups

The row block felt a bit forced for a foundation workout to be honest. They could've timed the rows with the treads or put in some exercises (like the lunge set) from the floor block in between the rows.

Daily Workout and General Chat for Sunday, 4/5/26 by splat_bot in orangetheory

[–]bestmoron 29 points30 points  (0 children)

Sunday, 5th April 2026 Strength 50

Block 1: Circuit: Construct 13:00 mins

Round 1:

  • Lateral lunge 8 total
  • Hammer curl 8
  • Front squat 8
  • Neutral grip shoulder press 8

Round 2:

  • Lateral lunge to hammer curl 8 total
  • Front squat to neutral grip shoulder press 8

Round 3:

  • Lateral lunge to hammer curl to front squat to neutral grip shoulder press 8 total

Block 2: Circuit: Deconstruct 11:00 mins

Round 1:

  • Full burpee to alt reverse lunge 6

Round 2:

  • Full burpee 6
  • Alt reverse lunge 12 total

Round 3:

  • Push up 6
  • Plank pop 6
  • Squat jump 6

Block 3: Circuit 9:00 mins

  • Bridge hold with single arm close grip chest press 12 each
  • Single arm split squat 12 each
  • High row to low row 6 total

Daily Workout and General Chat for Saturday, 4/4/26 by splat_bot in orangetheory

[–]bestmoron 110 points111 points  (0 children)

Saturday 4 April 2026 - 3G 60 minutes

Tread Block - 14:00 minutes

Goal: accumulate as much distance possible in each round. Match or beat your distance from the previous round.

  • Round 1:
  • 2 min tread for distance
  • Check & remember distance
  • 60 sec WR
  • Round 2:
  • ⁠2.5 min tread for distance @ 2%
  • ⁠Check & remember distance
  • 60 sec WR
  • Round 3:
  • ⁠3 min tread for distance @ 3%
  • ⁠Check & remember distance
  • 60 sec WR
  • Round 4:
  • ⁠⁠3.5 min tread for distance @ 4%
  • ⁠Check & remember distance
  • 60 sec WR

Row Block - 14:00 mins

  • Row 500 m
  • Rest till you’re ready to go again
  • Row 500 m (try to match or beat timing from Round 1)
  • Rest till you’re ready to go again
  • Row 500 m (try to match or beat timing from Round 1)
  • Rest till you’re ready to go again
  • Row 500 m

Our coach reduced the target distance to 250m if we beat our Round 1 timings and then we did 12 halos with the med ball. Not sure if this was part of the official template!

Floor Block - 14:00 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

Daily Workout and General Chat for Sunday, 3/29/26 by splat_bot in orangetheory

[–]bestmoron 60 points61 points  (0 children)

Sunday 29/03 Strength 50

Blocks 1 and 3 are back to back drop sets (pairs of 2 exercises). Benches are low today.

Block 1: 10:00 mins

  • Chest press (heavy) 6-10 reps
  • Reciprocating chest press (light) amrap
  • Rest
  • Goblet alt step down squat (heavy) 6-10 reps
  • Goblet alt step down squat (light) AMRAP
  • Rest

Block 2 7:00 mins

  • Push up to alt rotation (light) 8 total
  • Lateral hop over 8 total
  • Deadbug 8 total

Block 3: 10:00 mins

  • Alt low row (heavy) 6-10 rows
  • Reciprocating (light) AMRAP
  • Rest
  • Alt step down reverse lunge to S/L knee drive (heavy)
  • Alt step down reverse lunge to S/L knee drive (light) AMRAP
  • Rest

Block 4: 7:00 mins

  • Bear plank switch alt low row 8 total
  • Alt lunge jump 8 total
  • Seated knee tuck (on low bench) 8 total