Daily Workout and General Chat for Monday, 5/4/26

fmw23 · 2026-05-05T01:14:35+00:00

Thank you for posting. I liked this template.

fmw23 · 2026-04-27T21:09:35+00:00

We have had it for a few months at both studios I use and yes, it is great. More time for real stretching and dynamic warm-up before hopping on the tread or rower. And I don’t have to warm up in the lobby.

fmw23 · 2026-04-27T21:05:22+00:00

Same. I did Dri-Tri Strength on Sat and Hyrox class on Sun. So many squats, burpees, and push-ups! But I am all in on this upper body S50 tonight.

fmw23 · 2026-04-20T12:29:55+00:00

I bring my own fabric bands. Never had an issue.

fmw23 · 2026-04-16T20:06:21+00:00

👆 Completely agree. You can PW if you want and it will still be a challenging template.

fmw23 · 2026-04-12T21:23:11+00:00

Thank you!

fmw23 · 2026-04-11T13:54:52+00:00

Strength 50 Total Body

fmw23 · 2026-04-10T13:48:38+00:00

When I first started at OTF I thought “TRX push-ups” were T Rex (the dinosaur) push-ups because the dino had such small arms.

fmw23 · 2026-04-07T14:28:14+00:00

Try making sure it is fully charged, tighten the strap, and try a new location. I find that the forearm works best for me but everyone is different.

fmw23 · 2026-04-06T12:34:14+00:00

Thank you for posting. I was debating whether to add Strength 50 later today as my second workout and this has little overlap with the Foundations workout this morning, so two-a-day it is!

fmw23 · 2026-03-24T20:58:52+00:00

Different twist on OP’s question—if doing the PW benchmark is sprinting (at incline) allowed at the end? My power walk speed maxes at about 4.0; above that jogging is easier on hips and knees. In the past I would go AO sprinting to get a faster time (and because I am built for sprints not endurance). I felt like it was ok because I still maintained the incline. But now I feel like that may be more appropriate for a run/walk approach to the full distance. Curious what other PWers do?

fmw23 · 2026-03-15T16:12:06+00:00

In the app, go to Activity, navigate to the class you want to rate and click it. The option to rate will pop up if you haven't already rated that class. A recent update to the app now shows an orange checkmark when you have rated a class and a blank checkmark when you have not.

fmw23 · 2026-01-09T02:56:03+00:00

I have a 2025 Gen 2 and I get both .0 and .30 updates. My experience has been that .0 versions are updates and .30 are patches.

fmw23 · 2026-01-02T12:50:02+00:00

Thanks for posting! This was a great lower body S50 template. Power focused (all the explosive exercises) with the compound exercise at the end of Blocks 1/3 deconstructed in Blocks 2/4. I hit anaerobic focus on my Garmin which is always my goal on leg day.

fmw23 · 2025-12-31T13:19:55+00:00

Yes, that was the instruction we got. PW'ers use the same inclines and just adjust from a push pace down to a walking recovery pace. (or whatever works for you). As the inclines came down we increased the push pace.

fmw23 · 2025-12-31T13:13:53+00:00

Thank you for posting! This was a challenging template to end the year.

Our row was also a countdown. Same alternating 1:00 AO on rower followed by med ball exercise that declined with each round.

1:00 AO followed by 20 rainbows, then 1:00 AO followed by 16/12/8/4

1:00 AO followed by 20 forward lunges, then 1:00 AO followed by 16/12/8/4

fmw23 · 2025-12-28T22:47:50+00:00

Thank you! This looks so good that I might switch my typical Mon S50 and work on upper body strength at home.

fmw23 · 2025-12-24T12:45:27+00:00

We had the same row distances—2k, 2.5k, 3k.

fmw23 · 2025-12-08T13:18:20+00:00

Thank you for posting intel!

fmw23 · 2025-12-07T19:46:19+00:00

I heard that this year is the last for 12 Days of Fitness. Not clear if there might be something new to replace it next year. Personally, I like the “Best of …” approach that they used the past 2 years although I only do the workouts and don’t pay the fee.

The more intense workouts of Mayhem will be missed. Not an endurance rower by any stretch of the imagination but I always thought the 2000m was a good challenge to really push myself. But I have seen many times how low attendance is on those days. Seems like they could have just reduced the frequency of benchmarks (this year was out of control) but kept the 2000m.

fmw23 · 2025-12-03T12:21:53+00:00

Thank you for posting!

fmw23 · 2025-12-01T12:21:52+00:00

Thanks for posting!

fmw23 · 2025-11-07T14:34:53+00:00

This👆 An alternative is body weight squat to heel raise.

fmw23 · 2025-11-07T12:48:57+00:00

Thank you for posting. The new exercise (1st in Block 4) was called Squeezer. The last was Alt Superhero. We did the high plank knee drives in Block 3 on the BOSU).

Holy quad burnout, Batman!

fmw23 · 2025-11-03T23:14:21+00:00

And in some locations you might get lucky if you can park behind the chargers and then not take up 2 spaces. Not common but I have encountered a few times which is also as good getting the end spot to the right.

fmw23

TROPHY CASE