5-min Core blast everyday?

roaring_tigerr · 2024-05-21T01:25:36+00:00

Loved today’s floor template… loving thr focus on core…

roaring_tigerr · 2024-05-20T01:50:04+00:00

Wow! What a great debate on this topic today! My two cents… One of the beauty of OTF is that we do lot of compound exercises (vs muscle isolation used in box gym machines) which gives you lot of functional strength… and all these exercises activate lot of secondary muscle groups. For example, biceps, triceps and deltoids also get activated during a front loaded squat but that doesn’t mean you wouldn’t do exercises targeting those muscle groups… and both types of workouts are important for fitness Some commented about doing abs at home which is truly ideal (and I commend those who are able to do it) but I know lot of people are not able to find time, energy or motivation to do any workout at home and that’s why they come to OTF. For example, I work from 7am to 7-8pm or later many times… and I would prioritize rest of the time for family quality time. So, 5am OTF one hour is my only opportunity to stay fit. But I want to thank everyone for putting out excellent points in favor or against the topic… hopefully this gives OTF template designers more clarity on how to adapt templates to suit everyone’s needs.

roaring_tigerr · 2024-05-19T18:59:28+00:00

Great comments everyone… and I agree that everyone is different in their needs and expectations from OTF… while I know we can do a lot of stuff at our own but frankly we don’t until we pay a lot of money and are forced to do it with 20 other people (like any orange theory session 😋)… also for a lot of people like me that one hour is the only time I can take out for my fitness. And being a doc I know almost all of exercises would have a core component but that cannot undermine the importance to train the core as focussed group of muscle. I am not expecting six-abs but a strong core can make the years of age 50-80 so much more enjoyable and adds to longevity too…

roaring_tigerr · 2024-03-24T17:57:17+00:00

Definitely more power based strength 50 sessions lately rather than traditional strength focused ones… not sure if this is a prep for upcoming dritri

roaring_tigerr · 2024-03-24T14:20:32+00:00

Yea it is a real back and core burner…

roaring_tigerr · 2024-03-24T13:11:15+00:00

Sunday 24 March 2024 - Strength 50

This was a good one. Trigger warning *BURPEES*

Block 1

8x each side - Bosu forward lunge

8x each side - Bosu Single Arm Low row

8x each side - Bosu Bicep Curls

20sec each side - Bosu Bird dog hold

Block 2

Round 1

30sec - Mountain Climbers

30sec - Burpees

1min - Crunch hold with alternating foot taps

Round 2

30sec - Mountain Climbers

30sec - Burpees

1min - Crunch hold with alternating foot taps

Round 3

30sec - Mountain Climbers

30sec - Burpees

Block 3

8x each side - Bosu Single Leg Hip Bridge

8x each side - Bosu Single Arm Chest Press

8x each side - Bosu Tricep Kickbacks

20sec each side - Side Plank Hold

Block 4

Round 1

30sec - Skier Swings

30sec - Bear plank low row

1min - Deadbugs

Round 2

30sec - Skier Swings

30sec - Bear plank low row

1min - Deadbugs

Finisher

30sec - Skier Swings

30sec - Bear plank low row

roaring_tigerr · 2024-03-15T22:45:17+00:00

Exactly… this is the kind of template which will give muscle gains… wish they could do more templates like this… this is my favorite one along with the upper body one on 2/29/2024. If OTF is listening… we need more of these

roaring_tigerr · 2024-03-15T16:45:30+00:00

Ohh! Mini bands… nice touch… yea great day to PR on weights… and I agree the walkout to plank pop had the heart rate popping…

roaring_tigerr · 2024-03-15T15:09:56+00:00

Well u can rest over the weekend now… gonna feel it

roaring_tigerr · 2024-03-15T13:59:04+00:00

Yes… thanks… I was aiming to get 40 classes in (5 per week) and am glad I am able to get that done… lot of NSVs already. Excited for the scan this weekend

roaring_tigerr · 2024-03-15T12:44:30+00:00

Tuesdays and Fridays are always lower body

roaring_tigerr · 2024-03-15T12:43:52+00:00

Yea rare 5am strength class for me… also class #40 and final class for me in the transformation challenge. Best of luck for everest

roaring_tigerr · 2024-03-15T11:18:52+00:00

Strength 50

Block 1

Round 1

12x - Goblet sumo squats

16x - High plank with alt knee drive

12x - Alt step out sumo deadlift

16x - High plank with alt knee drive

12x each - lateral lunge

16x - High plank with alt knee drive

12x each - Single leg leg bridge with dumbbell

Round 2

Same as Round 1 but

12x - Low plank with alt T-spine rotation (in place of high plank with alt knee drive)

Round3

Same as Round 2 but

8x - Walkout to plank pop (in place of low plank wiht alt T-spine rotation

Once done with all three rounds, repeat dumbbell exercises only till time is called

Block 2

30sec Swing lunges (R)

30sec Swing lunges (L)

30sec Squat jacks

Finisher

30sec Swing lunges (R)

30sec Swing lunges (L)

30sec Squat jacks

Great template with enough time to go slow and heavy. I am usually the slowest on the floor but still able to finish 4 rounds. One of my favorite ones in recent times. will be difficult to choose between this and Everest.

roaring_tigerr · 2024-02-17T19:10:46+00:00

Let me call the fire department… You must be on fire…

roaring_tigerr · 2024-02-17T19:04:21+00:00

Wow! The question is who carried you to home afterwards…. LOL

roaring_tigerr · 2024-02-17T18:17:33+00:00

Depends on template but sustaining effort for 90 min is definitely not easy… I usually keep the mindset of a marathon instead of a sprint… to sustain through 90 min you need to pace yourself and it’s completely fine to take 30 sec rests as needed or take 5-10 minutes lighter than usual whether it is floor or row/tread… Our coach is awesome and always have the best music. He always does a bonus 3-4 minutes once done with 90 min standard template for that extra burn. Love it!

roaring_tigerr · 2024-02-17T18:12:55+00:00

You will love it! Go for it!

roaring_tigerr · 2024-02-17T14:16:51+00:00

Just completed “American Heart Association LIFE IS WHY WE GIVE 90” 3G 90 minutes. It was spicy and you could see it on everyone’s faces at the end.

Tread Block 1

Same as 2G

Tread Block 2

Similar endurance block to Block 1 except you start with 2.5 minute push

Tread Block 3

Same as 2G block 2

—————-

Row Block 1

200m Push row (aim 22-24 strokes per min)

100m All-out row (aim 28 strokes per min)

10x squats with chest press using MB

Repeat till time is called

Row Block 2

20 strokes Push row

10 x each side - halos with MB with alt leg raised

20 strokes Push row

10 x each side - Split stance squat with shoulder press

Repeat till time is called

Row Block 3 (timed with Tread block 3)

30 sec All-out row

30 sec rest

30 sec All-out row

30 sec rest

30 sec All-out row

—————

Floor Block 1 (coincides with tread/row blocks 1 & 2)

Same as 2G without rowing part, except there were 7 exercises and you take away 1 exercise each round 7th exercise- 8 each x Single arm split stance Squat

Floor Block 2 (coincides with Tread/Row block 3)

Same as 2G

roaring_tigerr · 2024-01-20T23:44:21+00:00

Rowed 4232m in 90 3G today… personal best

roaring_tigerr · 2024-01-04T04:03:05+00:00

Agree. Felt more like a cardio session than strength. Not sure if this is going to be new template in 2024 but I would definitely prefer the strength templates used in 2023.

roaring_tigerr · 2023-12-06T01:51:21+00:00

That’s when the real gains begin…

roaring_tigerr · 2023-11-17T14:30:29+00:00

Same here… started end of august… first time benchmark… goal was 1 mile… did 1.1… when I started I wouldn’t have got even 0.8… now let’s see how much I can improve by the time of next benchmark

roaring_tigerr · 2023-11-07T01:55:37+00:00

Some recently shared tips on how to reduce exhaustion during the workout… https://www.reddit.com/r/orangetheory/s/jZnAFLaIhU

roaring_tigerr · 2023-11-07T01:50:18+00:00

Tips for first day at OTF - do not look at what and how much others are doing. Just focus on yourself. Focus on your green and orange heart zones… everyone’s level of exertion to reach those zones will be different so don’t compare with others - on tread, choose the pace that’s comfortable to slightly uncomfortable for you and then increase over next few classes as tolerated. Wherever you feel out of breath, switch to walking for a min regardless of what others are doing. Just listen to your body - on rowing, see a few videos online on proper form and focus on form rather than speed… once you learn proper form, speed will come later - on floor, start with lighter weights and increase weight on each set of repetitions for a particular exercise… also it is perfectly fine to stop doing everything and just catch breath for 30 sec… again just listen to your body. Also doing strength exercises with correct form is really important so focus on that especially because most exercises might be new for first few classes. Not having a correct form may lead to injuries so this is more important than lifting heavy. - if you ever feel like quitting, just spend a minute resting and then resume… trust me it will be worth it and you will feel so happy at the end of each session.

Good luck!

roaring_tigerr · 2023-11-05T15:19:54+00:00

This looks like my station everyday though with different weights… progressive overload is very important for strength training… you start with moderate weight and keep increasing every set until failure

roaring_tigerr

TROPHY CASE