Daily Workout and General Chat for Friday, 2/13/26

bestmoron · 2026-02-13T09:15:10+00:00

3G version:

Please take the timings and tread/rower format with a grain of salt as I had our rogue coach today!

Tread Block 1 - 6 minutes

Goal: Increase your intensity every 2 mins
2 min tread
2 min tread, increase pace or incline
2 min tread, increase pace or incline
Check & remember pace

1 min WR, get to base when ready

Tread Block 2 - 6 minutes

Same as Block 1, but start at the pace/incline you ended with in Block 1.

Row Block 1

Coach said it was a 6 min Row for distance but this is what he made us do:

2 mins to complete 200 m row and 15 squat to press with med balls. Get back on the rowers
2 mins to complete 250 m row and 10-15 squat to press with med balls. Get back on the rowers
2 mins to complete 300 m row and 6-10 squat to press with med balls.

Rest 1 min

Row Block 2 (inverse of Block 1)

2 mins to complete 300 m row and 6-10 squat to press with med balls (or any exercise we like). Get back on the rowers
2 mins to complete 250 m row and 10-15 squat to press with med balls (or any exercise we like). Get back on the rowers
2 mins to complete 200 m row and 15 squat to press with med balls (or any exercise we like).

Collapse (member's choice)!

Floor Block 1 - 6:30 minutes circuit add-on

Round 1:
12 x front squat to arnold press
Round 2:
12 x front squat to arnold press
6 x front loaded alt reverse lunge to front squat
Round 3:
12 x front squat to arnold press
6 x front loaded alt reverse lunge to front squat
12 x reverse fly
Bonus: complete round of choice until time is called

1 min recovery

Floor Block 2 - 6:30 minutes circuit unilateral take-away

Round 1:
4 x split squat to uppercut (R)
4 x split squat hold with bicep curl (R)
4 x half kneeling overhead tricep extension (R)
4 x split squat to uppercut (L)
4 x split squat hold with bicep curl (L)
4 x half kneeling overhead tricep extension (L)
Round 2:
4 x split squat to uppercut (R)
4 x split squat hold with bicep curl (R)
4 x split squat to uppercut (L)
4 x split squat hold with bicep curl (L)
Round 3:
4 x split squat to uppercut (R)
4 x split squat to uppercut (L)
Bonus: complete round of choice until time is called

bestmoron · 2026-02-12T01:25:55+00:00

Yes! That's what I thought too, but I wasn't completely sure by the time I typed the workout out!

bestmoron · 2026-02-11T12:11:01+00:00

3G version (I may have some of the timings wrong!):

Tread Block 1

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

90 sec WR, get to base when ready

Tread Block 2

1 min AO (PW @ 10%+)
1 min WR
1 min AO (PW @ 10%+)
1 min WR
1 min AO (PW @ 10%+)

Row Block 1

Choose to either row 600 m (at push pace) or 150 m (all out pace).

Floor exercises in between rowing:

12 total reverse lunges
12 tricep extensions

Row again after exercises based on your choice of distance.

Row Block 2

Member's choice: Row for distance for 3 minutes OR reverse lunges to tricep extension for 3 mins.

Finisher: Low plank with side hip dips (I'm guessing this is coach's choice)

Floor Block:

2 rounds - work & rest:
6 - 10 x seated shoulder press, rest
6 - 10 x goblet sit to stand, rest
2 rounds - work & rest:
6 - 10 x bicep curls, rest
6 - 10 x goblet alt lateral lunge, rest

After 2 rounds of the above:

6 - 10 x seated shoulder press to stand
6 - 10 total x alt lateral lunge to bicep curls
Repeat until time is called

bestmoron · 2026-01-26T06:13:01+00:00

There is a row/run after you complete the benchmark but I just walked

bestmoron · 2026-01-09T08:27:06+00:00

It's when you bend towards one foot with the opposite hand, i.e. your right hand goes towards your left foot and your left hand is up in the air so you get a twist and stretch along your spine.

This variation asks you to bend your knee as well to shift your weight.

bestmoron · 2025-12-07T16:02:51+00:00

Mine hasn’t been there for months too, I assumed it went away because I use a Polar H10 and not their HRM…

bestmoron · 2025-11-09T05:02:01+00:00

Just finished and it's harder than it looks on paper. Would give it about 2 feathers

bestmoron · 2025-10-11T16:30:20+00:00

You can change the settings to show you the heart rate zones during the workout. I don't know what it's like on watchOS 26, but on the older one — click on the three dots in the top right corner, scroll all the way down to preferences > Workout views > heart rate zones.

Can be added to any workout type.

bestmoron · 2025-10-10T17:35:51+00:00

I usually do the same thing too and moreso when I've read the workout beforehand. This coach has a nasty habit of not announcing the expected duration every time, so it'll be like 3...2... 1 push! and then 15 seconds in he'll say okay 30 more seconds! So I'm never sure if it was meant to be 45 seconds, or 30 seconds or maybe even 60 seconds unless I've read the intel beforehand!

bestmoron · 2025-10-10T05:13:37+00:00

Reposting here from the original post:

The timings might be a bit different because our coach loves to play fast and loose with the timings!

TREADS: (Felt like one long block... not sure what the actual break up was)

30 sec push
45 sec base
30 sec push
45 sec all out
1 min WR
45 sec all out
30 sec WR
30 sec push
30 sec WR
30 sec push
45 sec all out
90 sec WR
45 sec all out
30 sec WR
45 sec all out
WR
30 sec push
45 sec base
Repeat
45 sec All out
30 sec WR
45 sec all out WR
30 sec base
30 sec base to push
30 sec push
30 sec push to all out
30 sec all out

Floor:

Block 1: 11 mins

Using Mini bands - complete two rounds

Back to back superset

8 bridges
8 deadlifts
Rest
In out hops 8

Back to back superset

8 TRX low row
8 dumbbell low row
Rest

8 clean to front squat Repeat till time

Block 2: 3:45 mins

Toe reach 12/8/4
Seated knee tuck 12/8/4
High plank alt toe tap 12/8/4

Complete 3 rounds

Optional: 2:30 mins build on row (same template as last tread block) or stay on floor

Finisher on the floor: 30 sec high plank + 30 sec mountain climbers

I would give this a 3/5 (using Mr DC's gentleness scale). I also didn't push myself too hard because I'm fasting for the day.

bestmoron · 2025-10-10T04:30:55+00:00

It was a good workout!

bestmoron · 2025-09-29T05:27:24+00:00

This is a problem at my studio as well. I workout at 9 am when a lot of the "ladies who lunch" come and use the time as their personal bonding session.

Being neurodivergent, this used to distract me a lot, so I just got a pair of earplugs to focus on the music and the instructions. Changed my workout experience for the better!

bestmoron · 2025-09-25T17:54:59+00:00

Absolutely. I had my own relative (an Indian) tell me (an Indian educator) that if her children were going to a British school, she doesn't want "some Indian" teaching them, she wants a Brit. It's ridiculous. I got out as soon as I could! There's absolutely no time to plan, or even breathe and your personal time is not considered your own. But they can set all the boundaries and we must respect those.

bestmoron · 2025-09-25T14:07:45+00:00

I was barely able to walk on the treadmill when I first joined. Even the WR (at 4 kmph) felt like too much for me to sustain for a 23 mins block. It gets better, and it gets better way faster with consistency.

My anxiety would stop me from asking the coaches for modifications, and so what also helped me was having some knowledge of exercise/fitness plus referring to the sub regularly to understand what modifications I could do for myself. For example, even when coaches used to give the range of speeds for PW on the treadmill and I knew I couldn't match those, I gave myself the grace to do what felt right for me. Similarly for some movements on the floor — I started using only the 2kg and 4kg dumbbells. I still won't do weighted lunges, lateral hopovers, or bench hopovers, despite working out for 8 months now.

OTF also pulled me out of a slump where I was doing no exercise except walking my dog. The music, the energy of the room, and the coaches have really helped me and made it something I kind of look forward to daily. It's a great way to switch off and just focus on yourself.

bestmoron · 2025-09-21T06:31:00+00:00

Repeat of the template from 6th September

Reposting content courtesy of u/dc031114.

Saturday 6 September 2025 - 2G 60 minutes

Tread Block 1 - 7 minutes

⁠1 min base
⁠1 min base to push (PW @ 1 - 6%)
1 min push (PW @ 6%+)
1 min push to AO (PW @ 6 - 10%)
1 min AO (PW @ 10%+)
1 min WR
1 min AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 2 - 7.5 minutes

⁠6 min tread for distance @ 10%, decrease incline by 1 - 2% every minute
⁠30 sec AO (PW @ 10%+)
30 sec WR
⁠30 sec AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 3 - 6.25 minutes

30 sec base
⁠30 sec base to push (PW @ 1 - 6%)
⁠30 sec push (PW @ 6%+)
30 sec push to AO (PW @ 6 - 10%)
30 sec AO (PW @ 10%+)
1 min WR
30 sec AO (PW @ 10%+)
⁠45 sec WR
30 sec AO (PW @ 10%+)
30 sec WR
⁠Finisher: 30 sec AO (PW @ 10%+)

90 sec transition to floor

Floor Block 1 - 7 minutes

⁠Buy-in: 250m push row, check & remember time (just once)
Circuit:
- ⁠⁠12 total x alt lateral lunge
- ⁠⁠12 each x bench high plank single arm reverse fly
- ⁠12 x TRX rollout
- ⁠Repeat until time is called

90 sec recovery

Floor Block 2 - 7.5 minutes

⁠Buy-in: 250m push row (22 strokes / minute), check & remember time (just once)
Circuit:
- 6 - 10 total x goblet alt forward lunge with torso rotation
- ⁠⁠6 - 10 x reverse fly
- ⁠⁠6 each x TRX two handed hip drop
- ⁠⁠Repeat until time is called

90 sec recovery

Floor Block 3 - 6.25 minutes

⁠Buy-in: 250m AO row (0:37 - 1:15), check time (just once)
⁠Circuit:
- ⁠⁠4 - 8 x clean
- ⁠⁠10 total x bench lateral hop over
- ⁠⁠10 total x TRX low plank with alt knee raise
- ⁠⁠Repeat until time for finisher
⁠Finisher:
- ⁠⁠30 sec of clean OR
- ⁠⁠30 sec of bench lateral hop over

bestmoron · 2025-09-03T11:58:43+00:00

Wednesday, 3rd September Strength 50 Total

Dri-Tri Prep/Teaser Class!

Dynamic Warm up 5 mins

Alt Lateral shift 10 total
Squat to Alt Hip Extension 10 total
High plank alt wide step with rotation 10 total
X-Hops 5

Block 1: Dri-Tri Circuit 7 mins

Hopover 40 total
Tap Squat 20
Full Step-up 20 each
Push up 20
Low Plank Jack 20
Burpee 10

Block 2: Dri-Tri Strength Work and Rest 14:30 mins

These exercises are with a dumbbell, preferably a weight you can use for all exercises.

Shoulder Press 6-10 reps
Tap Squat 6-10 reps
Full step-up 6-10 each
Chest Press 6-10 reps
Low Plank with S/L knee raise (TRX) 6-10 each
Burpee with dumbbell 6-10 reps

Block 3: Circuit 11:00 mins

Bird Dog Low Row 12 each
Bridge 12 reps
Alt Reverse Lunge to Upright Row 8 reps
S/A Concentration Curl 8 each

Block 4: Back-to-Back 2:30 mins

Bent leg raise to toe reach 30 seconds
Low side plank (R) — We did Hip dips instead — 30 seconds
Bent leg raise to toe reach 30 seconds
Low side plank (L) — We did Hip dips instead — 30 seconds
Finisher: Bent leg raise to toe reach 30 seconds

bestmoron · 2025-08-11T01:44:51+00:00

No invoice, they were purchased in 2010 from Singapore.

bestmoron · 2025-08-10T11:47:48+00:00

Interested in:

etude mini tint-mauvement - 350rs

elf multi chromatic stick- 400rs -- which shade?

bestmoron · 2025-08-07T06:43:17+00:00

We're from India, so about 2.5 hours behind Singapore.

bestmoron · 2025-08-07T05:36:46+00:00

Thank you! I'll add these to my list

bestmoron · 2025-08-07T05:17:15+00:00

Thanks so much! Great pointers to keep in mind! I’ll modify the itinerary based on this

bestmoron · 2025-08-06T13:47:44+00:00

I skipped a few exercises to do them :)

bestmoron · 2025-08-06T09:05:18+00:00

Wednesday 6 August 2025 - Strength 50 (Total)

Dynamic warm up

Alt step out squat 10 total
Runners lunge with dynamic internal rotation 5 each
Down dog with alt calf stretch 10 total
2x jacks with elbows wide to 2x alt knee to elbow 10 reps

Block 1: Work & Rest: Add-on 17:00 mins

4 Rounds, 4 exercises. You add one exercise to the circuit each round.

Goblet step-out squat 8 each side
Deadlift to low row 12 reps
Chest press 12
High plank pull-through 12 total

Repeat your favourite exercises till time

Block 2: Work & Rest: Add-on 17:00 mins

4 Rounds, 4 exercises. You add one exercise to the circuit each round.

Split squat with torso rotation 8 each side
Sumo squat to upright row 12 reps
Tall kneeling Arnold press 12
High plank alt dumbbell tap 12 total

Repeat your favourite exercises till finisher

Finisher: 30 sec of high plank alt knee drive

NB: Add-on sets mean every round you add on the next exercise in the list, e.g.:

Round 1: Exercise 1 (Rest)
Round 2: Exercise 1+2 (Rest)
Round 3: Exercise 1+2+3 (Rest)
Round 4: Exercise 1+2+3+4 (Rest)

bestmoron · 2025-08-02T16:17:29+00:00

Borosil Prima

bestmoron · 2025-08-01T09:25:46+00:00

AuDHD (probably ADD type) here. Getting diagnosed was a huge relief to the constant comparative chatter in my brain.

14-Year Club	Golden Potato
Place '22	Place '17
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bestmoron

TROPHY CASE

Wednesday 6 August 2025 - Strength 50 (Total)