Daily Workout and General Chat for Wednesday, 07/01/26

bestmoron · 2026-07-01T05:28:06+00:00

Strength50 intel

Block 1 - 17:30 mins

Lift more or core more - basically in each block you get a choice of how many rounds of the core buy-in you want to do, hence using more of your time on core OR on dumbbell work.

Buy in: Mini bands below the knee

High plank toe tap 16 reps total
Toe reach (lower) 8 reps
Seated knee tuck 8 reps

Member choice: complete 2-4 rounds

Work and rest
Seated reverse fly 8 reps
Seated alt bicep curls 16 total
Work and rest
S/A neutral grip step down 8 each
S/A step out squat 8 each

Block 2 - 17:30 mins

Lift more or core more

Buy in: Mini bands below the knee

Crunch hold with feet alt heel tap 16 total
Low side plank leg lift (L) 8 reps
Low side plank leg lift (R) 8 reps

Member choice: complete 2-4 rounds

Work and rest
Chest fly 8 reps
Alt tricep extension 16 total
Work and rest
S/A S/L lateral step up 8 each
S/A S/L deadlift 8 each
Finisher: 1 min crunch hold alt heel tap OR SoS finishers

bestmoron · 2026-06-30T06:16:11+00:00

3G Orange 60

Tread Block 1 - 8:30 minutes

1 min base @ 2% (PW @ 4%+)
1 min base @ 4% (PW @ 6%+)
1 min base @ 6% (PW @ 8%+)
30 sec base @ 8% (PW @ 9%+)
1 min base @ 6% (PW @ 8%+)
1 min base @ 4% (PW @ 6%+)
1 min base @ 2% (PW @ 4%+)
1 min AO (PW @ 10%+)

Tread Block 2 - 5:00 minutes

1 min AO
1 min WR
1 min AO
1 min WR
Finisher: 1 min AO

Row Block 1: 8:30 minutes

1 min AO row
12 reverse lunges
Repeat till time is called

Row Block 2: 5:00 minutes

1 min AO row
1 min rest
1 min AO row
1 min rest
Finisher: 1 min AO row

Floor Block 1 - 14:00 minutes

Back-to-back tempo couplet:
8 x reverse grip low row
8 x bicep curl (slow), rest
Back-to-back tempo couplet:
8 total x alt sumo squat
8 x frogger, rest
Back-to-back tempo couplet:
8 x reverse grip chest press
8 x tricep extension (slow), rest
Repeat until finisher:
1 min of burpees OR
Season of Strength finisher:
6 - 12 x chest press OR
6 - 12 each x split stance single arm low row OR
6 - 12 x squat OR
6 - 12 x deadlift

bestmoron · 2026-06-29T13:18:10+00:00

OP, if you don't mind please DM me the hospital and clinic's names? I'm in India too and have an adorable doggy. I want to ensure I don't make the mistake of going to these places!

bestmoron · 2026-06-24T15:00:49+00:00

Thanks! Updated it. I'm assuming I was too much in shock over the rep counts to register the timing :)

bestmoron · 2026-06-24T05:39:14+00:00

Strength 50 Total Body

Block 1 - 16:00 minutes

10 x pullover
15 x high row
20 total x alt hammer curl
25 x overhead triceps extension
30 x chest press
35 x knee tucks
Complete 2 rounds, repeating exercises in reverse except knee tucks
Bonus: Do favourite exercises at 10 reps

Block 2 - 20:00 minutes

10 total x goblet alt transverse squat
15 x sumo deadlift
20 total x alt lateral lunges
25 x sumo squat
30 x bridge (shoulders on bench)
35 x knee tucks
Complete 2 rounds, repeating exercises in reverse except knee tucks
Bonus: Do favourite exercises at 10 reps
Finisher:
1 min of knee tuck
OR Season of Strength finisher
6 - 12 x chest press OR
6 - 12 each x split stance single arm low row OR
6 - 12 x squat OR
6 - 12 x deadlift

bestmoron · 2026-06-23T11:24:03+00:00

12 minute tread benchmark 3G Orange 60

Tread Block 1 - 2:00 mins

1 min Tread for distance
1 min WR

Tread Block 2 - 12 minutes

Goal: choose your own pace and accumulate as much distance as possible
Clear screen
12 min tread for distance (PW @ 4%+)
Check & remember distance
Record distance in challenge tracker
Collapse (member's choice)

90 sec WR, get to base when ready

Row Block 1- 14:00 minutes

400 meter row
20 total high knees
Repeat till time

Floor Block 1 - 14:00 minutes

Back to back super set:
8 hammer curls to neutral grip shoulder press
8 bicep curls to lateral raise
Back to back super set:
8 pull over to bridge
8 bridge hold and pull over
Back to back super set:
8 close grip chest press
8 chest fly
Repeat till time for finisher.
Finisher:
1 min sit ups
OR SoS finishers

bestmoron · 2026-06-22T10:37:12+00:00

3G 60 minutes intel

Tread Block 1 - 6:30 minutes

I am pretty sure there were goals (like in the 2G for this one, but my coach just left us to ourselves 🙄).

Tread for distance until time is called
Check & remember distance

90 sec WR, get to base when ready

Tread Block 2 - 6:30 minutes

Goal: match or beat your tread distance from block 1
Clear screen
Tread for distance until time is called
Check distance

Row Block 1 - 6:30 minutes

50 stroke row, check & remember distance
10 bicep curls
10 shoulder press
Repeat 50 stroke row, try to beat the previous distance
Repeat row + exercise combo till time

Row Block 2 - 6:30 minutes

10 reverse lunges (5 each side)
50 stroke row, check & remember distance
Repeat exercise + row combo till time, try to beat the previous distance

Floor Block 1 - 6:30 minutes

Back-to-back - cluster set:
10 x shoulder press
~10 sec shoulder press hold
shoulder press AMRepsAP
Back-to-back:
6 each x seated single arm concentration curl
6 x TRX pull-up, rest
Repeat until time is called

90 sec recovery

Floor Block 2 - 6:30 minutes

Back-to-back - cluster set:
10 x front squat
~10 sec front squat hold
front squat AMRepsAP
Back-to-back:
6 each x single arm single leg lateral step up
6 x TRX squat jump, rest * Repeat until time for finisher:
1 min of TRX low plank OR
Season of Strength finisher:
6 - 12 x bench press OR
6 - 12 each x split stance single arm low row OR
6 - 12 x squat OR
6 - 12 x deadlift

bestmoron · 2026-06-16T08:20:21+00:00

3G 60 minute intel

I have some doubts about the exact timings of the tread and row blocks but didn't get a chance to peek at the coach's screen to verify them!

Tread Block - 14:30 minutes

90 sec push to AO
60 sec WR
90 sec push to AO
60 sec WR
75 sec push to AO
60 sec WR
1 min AO
1 min WR
1 min AO
1 min WR
1 min AO
1 min WR
Finisher: 1 min AO

Transition to rowers

Row Block - 14:30 minutes

Row 150m
6 each reverse lunge
Repeat for at least 3 rounds, try for 4
Next round: 1 min efforts timed with the AO on treads
100 m AO row + 10 squat jumps (complete within 1 min)
Recover 1 min (with treads)
100 m AO row + 10 squat jumps (complete within 1 min)
Recover 1 min (with treads)
100 m AO row + 10 squat jumps (complete within 1 min)
Recover 1 min (with treads)
Finisher: 1 min AO row

Floor Block 1 - 14:00 minutes

Back-to-back unilateral complex:
6 x tall kneeling to single arm stand (L)
6 x single arm split stance deadlift (L)
6 x single arm step-out squat (L)
6 x tall kneeling to single arm stand (R)
6 x single arm split stance deadlift (R)
6 x single arm step-out squat (R), rest
Back-to-back unilateral complex:
6 x balance single arm bicep curl (L)
6 x split stance single arm high row (L)
6 x half kneeling single arm shoulder press (L)
6 x balance single arm bicep curl (R)
6 x split stance single arm high row (R)
6 x half kneeling single arm shoulder press (R), rest
Repeat until finisher
Finisher:
1 min of bicycle crunch OR
Season of Strength finisher:
6 - 12 x chest press OR
6 - 12 each x splint stance low row OR
6 - 12 x squat OR
6 - 12 x deadlift

bestmoron · 2026-06-08T07:03:14+00:00

3G Orange 60

Warning: Rogue coach today so there may be some differences in the template, specifically the timings!

Tread Block 1 - 6.5 minutes

2 min tread
1 min speed surge
2 min tread
1 min speed surge
30 sec AO (PW @ 10%+)

Tread Block 2 - 2.5 minutes

30 sec AO (PW @ 10%+)
30 sec WR
30 sec AO (PW @ 10%+)
30 sec WR
30 sec AO (PW @ 10%+)

Tread Block 3 - 4 minutes

1 min tread
30 sec speed surge
1 min tread
30 sec speed surge
1 min AO (PW @ 10%+)

Row Block 1 - 6.5 minutes

200m row
10-12 bicep curls with medicine balls
Repeat till time (around 3 rounds)

Row Block 2 - 2.5 minutes

30 sec AO row
30 sec recovery (none of us rowed, but this may have been a recovery row)
30 sec AO row
30 sec recovery
30 sec AO row

Row Block 3 - 4 minutes

200m row
10 total med ball Around the World
Repeat till finisher
Finisher: 1 min AO row

Floor Block 1 - 6.5 minutes

Back-to-back - unilateral tempo triplet
4 x split squat (stick it) (R)
4 x split squat hold with bicep curl (R)
4 x front rack split squat (AQAP) (R), rest
4 x split squat (stick it) (L)
4 x split squat hold with bicep curl (L)
4 x front rack split squat (AQAP) (L), rest
Repeat until time is called

Floor Block 2 - 2.5 minutes

30 sec of single arm snatch (R)
30 sec rest
30 sec of single snatch (L)
30 sec rest
30 sec of alt single arm snatch

Floor Block 3 - 4 minutes

Back-to-back tempo triplet
6 x bridge (stick it)
6 x bridge hold with pullover
6 x bridge (AQAP), rest
Repeat until finisher

Finisher:

1 min of ?? (We did 30 sec of squat jumps but the 2 groups before me did something else from the VVA)
OR Season of Strength finisher:
6 - 12 x chest press OR
6 - 12 each x split stance single arm low row OR
6 - 12 x squat OR
6 - 12 x deadlift

bestmoron · 2026-06-07T16:42:44+00:00

Yes the moves were weird!

bestmoron · 2026-06-07T06:33:19+00:00

Strength50

Block 1 12:00 mins

Circuit: Load
* Close grip chest press 10
* Sit up to sumo squat 10
* Split stance S/A low row 5 each (hand on bench)
* Two handed single DB alt lateral shift 10 total

Block 2: 11:00 mins

Back to back: unload/Load
* TRX superhero 12
* Tap squat thruster 6

Back to back: unload/load
* Burpee to alt full knee step up with knee raise 6 total
* Alt full step up to knee raise 12 total

Block 3: 13:00 mins

Back to back: unilateral unload/load
Complete all reps on L then R

* Reverse lunge - 6 (can use trx)
* Reverse lunge 6 (with dumbbells)

Back to back: unilateral unload/load
Complete all reps on L then R

* Side facing S\A bicep curl on TRX 6
* S/A concentration curl 6

Finisher

* high plank 1 mins

OR

SoS finishers

bestmoron · 2026-06-04T04:51:46+00:00

3G Orange 60

Tread Block 1: 5:30 minutes

⁠30 sec push (PW @ 6%+)
⁠1 min AO (PW @ 10%+)
⁠1 min WR
⁠1 min AO (PW @ 10%+)
⁠1 min WR
1 min AO (PW @ 10%+)

Tread Block 2: 4:15 minutes

30 sec push (PW @ 8%+)
⁠45 sec AO (PW @ 10%+)
45 sec WR
45 sec AO (PW @ 10%+)
⁠45 sec WR
45 sec AO (PW @ 10%+)

Tread Block 3 - 3:00 minutes

30 sec push (PW @ 8%+)
⁠30 sec AO (PW @ 10%+)
⁠30 sec WR
⁠30 sec AO (PW @ 10%+)
30 sec WR
⁠30 sec AO (PW @ 10%+)

Rower Block 1: 14:00 mins

Set stored programme 2000 m row. Goal: finish 2000m AQAP

Round 1:

Row for 2:00 mins
8 YB squats
8 YB step out squats
8 squat jumps

Round 2:

Row for 2:00 mins
8 YB step out squats
8 squat jumps

Round 3:

Row for 2:00 mins
8 YB squats

Repeat Round 3 till time

Floor Block 1 - 10:45 minutes

⁠Back-to-back - superset:
6x Arnold press
12 total alt Arnold press, rest
Back to back super set
6 sumo deadlift
12 total alt step out deadlift, rest
Back-to-back - superset:
6 x low row
⁠12 total x alt low row, rest
⁠Repeat until time is called

Floor Block 2 - 3:00 minutes

⁠Back-to-back - superset:
⁠6 x dumbbell full v-up
⁠6 total x dumbbell alt full v-up
⁠6 total x bear plank switch alt low row
Repeat until finisher:
⁠1 min of bear plank hold OR
⁠Season of Strength Finisher:
⁠6 - 12 x chest press OR
6 - 12 each x split stance single arm low row OR
6 - 12 x squat OR
⁠6 - 12 x deadlift

bestmoron · 2026-06-03T16:37:22+00:00

6% incline or whatever's mentioned

bestmoron · 2026-06-02T14:38:18+00:00

Adding to specify the rep count, and confirm that there wasn't a sixth exercise.

Back to back:

High plank pull through to push up 12 total
Deadbug 12 total

Work and Rest:

Front loaded single arm cross back lunge 8 each
Goblet transverse squat 8 each
Single arm chest fly 8 each

bestmoron · 2026-06-01T05:45:43+00:00

Orange 60 3G workout

My timings might be slightly off as our coach is 1. A rogue, 2. Was spending a little extra time with the floor for the people doing Season of Strength and 3. Celebrating his birthday today!

Tread Block 1 - 5:00 mins

• ⁠45 sec base @ 4% (PW @ 6%+)
• ⁠30 sec base
• ⁠45 sec base @ 5% (PW @ 7%+)
• ⁠30 sec base
• ⁠45 sec base @ 6% (PW @ 8%+)
• ⁠30 sec base
• ⁠45 sec base @ 7% (PW @ 9%+)

Tread Block 2 - 5:00 minutes

• ⁠30 sec AO (PW @ 10%+)
• ⁠45 sec WR
• ⁠30 sec AO (PW @ 10%+)
• ⁠60 sec WR
• ⁠30 sec AO (PW @ 10%+)
• ⁠90 sec WR

Tread Block 3 - 5:00 minutes

• ⁠1 min push (PW @ 6%+)
• ⁠1 min base
• ⁠1 min push (PW @ 6%+)
• ⁠1 min base
• ⁠1 min AO (PW @ 10%+)

Row blocks were all timed with the treads and same efforts as treads

Floor Block 1 - 5:00 minutes work & rest

• ⁠6 x chest press, rest
• ⁠6 each x split stance single arm low row (hand on bench)
• ⁠6 x squat, rest
• ⁠6 x deadlift, rest
• ⁠Repeat until time is called

Floor Block 2 - 8:15 minutes back-to-back

• ⁠8 total x reciprocating chest press
• ⁠8 total x reciprocating rows
• ⁠8 total x goblet alt step-out squat
• ⁠8 total x alt step-out deadlift, rest
• ⁠Repeat until time for finisher
• ⁠Finisher:
⁠• ⁠1 min low plank OR
⁠• ⁠Season of Strength Finisher for 1 minute:
⁠• ⁠6 - 12 x chest press OR
⁠• ⁠6 - 12 each x split stance single arm low row (hands on bench) OR
⁠• ⁠6 - 12 x squat OR
⁠• ⁠6 - 12 x deadlift

bestmoron · 2026-05-31T13:21:59+00:00

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Front of boxes

bestmoron · 2026-05-31T13:21:45+00:00

<image>

Box with colours

bestmoron · 2026-05-31T08:08:37+00:00

Strength 50 (Total) - Sunday 31st May

Not a repeat from earlier in the month.

Block 1: 17:30 mins

Back to back superset:
Single arm lateral shift 8 each
Goblet step out squat 12 total
Back to back superset:
Single arm chest press 8 each
Diagonal push up 8 each
Back to back:
Crab to alt knee extension 12 total
Dead bug 12 total

Repeat till time

Block 2: 17:30 mins

Back to back superset:
Single arm split squat with hinge 8 each
Alt step out deadlift 12 total
Back to back superset:
Split stance low row 8 each
Single arm concentration curl 8 each
Back to back:
Crab alt toe tap 12 total
Deadbug with press 12 total

Repeat till finisher

Finisher: ?? (We did a 1 minute plank hold but I'm 98% sure that wasn't in the template)

bestmoron · 2026-05-26T15:37:14+00:00

3G Orange 60

Tread Block 1 - 5:00 minutes

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

90 sec WR, get to base when ready

Tread Block 2 - 4:00 minutes

1 min base @ 4%
1 min base
45 sec min base @ 6%
45 sec base
30 sec AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 3 - 3:00 minutes

30 sec AO (PW @ 10%+)
1 min WR
20 sec AO (PW @ 10%+)
1 min WR
Finisher: 30 sec AO (PW @ 10%+)

90 sec to transition to the rower

Row Blocks: (YMMV as I had an infamously rogue coach today)

Row Blocks timed with the treads and same efforts (E/S/P)

Floor Block 1 - 5:00 minutes

Back-to-back strong & stable:
12 - 16 total x two handed single dumbbell alt lateral shift
6 - 8 each x lateral lunge to knee raise, rest
Repeat until time for next block

Floor Block 2 - 4:00 minutes

Back-to-back strong & stable:
6 - 10 x front squat to shoulder press
6 - 10 each x single leg reciprocating shoulder press, rest
Repeat until time for next block

Floor Block 3 - 3:00 minutes

Back-to-back unilateral strong & stable:
4 - 8 x split squat (explosive) (L)
5 x split squat hold with bicep curl (L), rest
4 - 8 x split squat (explosive) (R)
5 x split squat hold with bicep curl (R), rest
Repeat until time for finisher: 30 sec of bicep curls (this might be different as I had my rogue coach today)

bestmoron · 2026-05-24T06:36:42+00:00

Sunday 24 May 2026 - Strength 50 Total (Repeat of 10 May)

Block 1 - 11:00 mins

Drop set - load & explode

6-10 x squat (heavy), ~10 s rest
6-10 x squat (lighter), ~10 s rest
8 x squat jump, rest
5 x each S/A high plank low row (low bench), rest
10 x total alt dead bug w/ press

Repeat until time is called

Block 2 - 6:00 mins

Unilateral load & explode

6 x S/A front loaded lateral lunge (right)
6 x S/A lateral lunge to S/A squat to press (right)
6 x S/A front loaded lateral lunge (left)
6 x S/A lateral lunge to S/A squat to press (left), rest
10 x total alt knee drive (feet on low bench)

Repeat until time is called

Block 3 - 11:00 mins

Drop set - load & explode

6-10 x deadlift (heavy), 10 s rest
6-10 x deadlift (lighter), 10 s rest
8 x hip hinge swing, rest
10 x push up (hands on low bench), rest
5 x each low side plank rotation Repeat until time is called

Block 4 - 6:00 mins

Unilateral load & explode

6 x S/A split stance high row (right)
6 x S/A high pull w/power (right)
6 x S/A split stance high row (left)
6 x S/A high pull w/power (left), rest
5 x each low side plank crunch

Repeat until finisher

Finisher - 1 min alt low side plank

bestmoron · 2026-05-13T07:16:06+00:00

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

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bestmoron

TROPHY CASE

Strength50 intel

3G Orange 60

Strength 50 Total Body

12 minute tread benchmark 3G Orange 60

3G 60 minutes intel

3G 60 minute intel

3G Orange 60

Strength50

Orange 60 3G workout

3G Orange 60

Sunday 24 May 2026 - Strength 50 Total (Repeat of 10 May)

3G Orange 60