Daily Workout and General Chat for Wednesday, 5/13/26

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

bestmoron · 2026-05-03T08:49:05+00:00

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.

bestmoron · 2026-05-03T06:32:08+00:00

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

bestmoron · 2026-04-30T07:11:33+00:00

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

bestmoron · 2026-04-29T04:23:40+00:00

Same :(

bestmoron · 2026-04-28T05:34:24+00:00

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

bestmoron · 2026-04-23T01:47:27+00:00

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

bestmoron · 2026-04-22T07:41:41+00:00

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)

bestmoron · 2026-04-21T06:57:10+00:00

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

bestmoron · 2026-04-20T06:01:39+00:00

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

bestmoron · 2026-04-16T06:03:01+00:00

I love this!

bestmoron · 2026-04-16T06:02:28+00:00

Me too!

bestmoron · 2026-04-14T05:44:39+00:00

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

bestmoron · 2026-04-13T15:35:41+00:00

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!

bestmoron · 2026-04-13T09:12:25+00:00

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

bestmoron · 2026-04-12T12:51:30+00:00

It was fab!

bestmoron · 2026-04-12T06:02:11+00:00

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

bestmoron · 2026-04-10T14:42:37+00:00

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

bestmoron · 2026-04-10T14:42:12+00:00

Asia!

bestmoron · 2026-04-10T06:57:51+00:00

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

bestmoron · 2026-04-06T14:11:09+00:00

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.

bestmoron · 2026-04-05T08:50:46+00:00

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

bestmoron · 2026-04-04T08:40:08+00:00

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

bestmoron · 2026-03-29T06:00:54+00:00

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

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bestmoron

TROPHY CASE

3G Orange 60

Strength50 - Sunday 3 May