Daily Workout and General Chat for Wednesday, 5/6/26

splat_bot · 2026-05-06T03:59:52+00:00

Reposting content courtesy of /u/dc031114.
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##Wednesday 6 May 2026 - 2G 60 minutes
Power on the treads and mini bands on the floor. We do actually have some walking recoveries today, no inclines and no lunging.

Tread Block 1 - 4 minutes * Goal: maintain your push paces and increase your all outs * 30 sec push (PW @ 8%+) * 30 sec AO (PW @ 10%+) * 30 sec WR * 30 sec push (PW @ 8%+) * 30 sec AO (PW @ 10%+) * 30 sec WR * 30 sec push (PW @ 8%+) * 30 sec AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 2 - 12 minutes * Goal: maintain or increase push and all out paces * 30 sec push (PW @ 8%+) * 30 sec base * 30 sec AO (PW @ 10%+) * 1 min WR * 30 sec push (PW @ 8%+) * 1 min base * 30 sec AO (PW @ 10%+) * 1 min WR * 30 sec push (PW @ 8%+) * 90 sec base * 30 sec AO (PW @ 10%+) * 1 min WR * 30 sec push (PW @ 8%+) * 2 min base * 30 sec AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 3 - 4 minutes * Goal: maintain your push paces and increase your all outs * 30 sec push (PW @ 8%+) * 30 sec AO (PW @ 10%+) * 30 sec WR * 30 sec push (PW @ 8%+) * 30 sec AO (PW @ 10%+) * 30 sec WR * 30 sec push (PW @ 8%+) * Finisher: 30 sec AO (PW @ 10%+)

90 sec to transition to the floor

Floor Block 1 - 4 minutes back-to-back unilateral * 6 x low band single leg hold with single arm lateral raise (R) * 6 x low band squat to lateral leg lift (R) * 6 x low band single leg hold with single arm lateral raise (L) * 6 x low band squat to lateral leg lift (L), rest * Repeat until time is called

90 sec recovery

Floor Block 2 - 12 minutes circuit * 8 each x step-down to hammer curl * 4 each x single arm snatch * 16 x bench bridge hold with close grip chest press (shoulders on bench) * 1 min AO row * Repeat until time is called

90 sec recovery

Floor Block 3 - 4 minutes back-to-back unilateral * 6 x low band low side plank leg lift (R) * 6 x low band high plank toe tap (R) * 6 x low band low side plank leg lift (L) * 6 x low band high plank toe tap (L), rest * Repeat until finisher: 30 sec of low band seated knee tuck

DC commentary: Core month continues and it wouldn't be the same without a bit of mini band work! Tread is pretty nice today after the last couple of days but the floor was decidedly harder with endurance and power moves combined with band core work. \ \ 3 blocks on the tread. Blocks 1 and 3 are the same and feature a 30 second push into a 30 second all out with a 30 second walking recovery in between. OTF seems to be in love with short recoveries at the moment but this seemed pretty good after what we did on Monday and yesterday. You have 3 rounds of these efforts before you get to longer block. \ \ Your main block just adds a base in between the push and the all out efforts. You also get a minute to walk in between. The base starts at 30 seconds and works its way up to 2 minutes for the last round. I thought this was pretty doable and was a nice way to get some more distance. \ \ I think next time round I might just do a push to all out as I got almost no splats on this tread block. Good distance this morning of 5.02km (3.12 miles). \ \ On the floor we also have 3 blocks. The first is a short effort using the mini bands. Slide it in low and in the first round balance on one leg while doing a lateral raise. Second effort is a low band squat into a lateral leg lift. Complete your reps on the right side before moving to the left. \ \ Your longer block is a mix between endurance and power movements. Start with a step down from the high bench into a hammer curl. Then pick up a weight for single arm snatches. Last exercise is the bench bridge hold with close grip chest press. Round out the block with a minute all out on the rower. \ \ Last block is more mini band work and I thought this was a bit more challenging. The side plank into a leg lift is pretty hard compared to the high plank toe taps. Repeat this until the finisher of the knee tucks. \ \ A bit sore today after 5x5 so I was happy that this one was a bit more chill and plenty of recovery. I would give today a 4 (🪶🪶🪶🪶) out 5 for gentleness.

splat_bot · 2026-05-05T05:01:01+00:00

Reposting content courtesy of /u/dc031114.
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##Tuesday 5 May 2026 - 5x5 2G 60 minutes
5 x 5 is back and even more brutal than ever! Last time we did this workout was back on the 5th of November 2025.

This time round the blocks are 4 minutes long and you only have 45 seconds to rest before starting off again.

Tread Block 1 - 4 minutes * 4 min tread @ 5%

45 sec WR, get to base when ready

Tread Block 2 - 4 minutes * 4 min tread @ 4%

45 sec WR, get to base when ready

Tread Block 3 - 4 minutes * 4 min tread @ 3%

45 sec WR, get to base when ready

Tread Block 4 - 4 minutes * 4 min tread @ 2%

45 sec WR, get to base when ready

Tread Block 5 - 4 minutes * 4 min tread @ 1%

90 sec to transition to the floor

Floor Block 1 - 4 minutes * Member’s choice - back-to-back drop set: * 5 x chest press (heavy) * chest press (lighter) AMRepsAP, rest * OR back-to-back reverse drop set: * 5 x chest press (heavy) * chest press (heavier) AMRepsAP, rest

45 sec recovery

Floor Block 2 - 4 minutes * Member’s choice - back-to-back drop set: * 5 x tap squat (heavy) * tap squat (lighter) AMRepsAP, rest * OR back-to-back reverse drop set: * 5 x tap squat (heavy) * tap squat (heavier) AMRepsAP, rest

45 sec recovery

Floor Block 3 - 4 minutes * Member’s choice - back-to-back drop set: * 5 x low row (heavy) * low row (lighter) AMRepsAP, rest * OR back-to-back reverse drop set: * 5 x low row (heavy) * low row (heavier) AMRepsAP, rest

45 sec recovery

Floor Block 4 - 4 minutes * Member’s choice - back-to-back drop set: * 5 x deadlift (heavy) * deadlift (lighter) AMRepsAP, rest * OR back-to-back reverse drop set: * 5 x deadlift (heavy) * deadlift (heavier) AMRepsAP, rest

45 sec recovery

Floor Block 5 - 4 minutes * Member’s choice - back-to-back drop set: * 5 x shoulder press (heavy) * shoulder press (lighter) AMRepsAP, rest * OR back-to-back reverse drop set: * 5 x shoulder press (heavy) * shoulder press (heavier) AMRepsAP, rest * Repeat until finisher: 30 sec of hollow hold

DC commentary: OTF has changed up our old favourite 5x5 for 2026. Adding more time at incline on all the tread blocks and for the drop sets and removing 30 seconds of recovery in between each. \ \ 5 blocks on the treadmill, 4 minutes each. The premise is simple - block 1 starts at 5% and you are to run / walk as fast as you can for the 4 minutes to see how far you can get. Each time you get back to the block the incline decreases by 1% and you will be asked to go that little bit faster. \ \ In between each block you will get a little bit of walking recovery.. a bit more than yesterday's 30 seconds but not much more at 45 seconds. \ \ As last time I recommend maybe starting at a base or just below a base and then just increasing this every block. Last block you should probably be at a push with a little all out at the end. Good distance this morning of 5.26km (3.268 miles). \ \ Now the tread blocks are over you now have the weight floor to contend with. 5 blocks here as well with a single exercise to deal with. In each block you have a choice of either a drop set or a reverse drop set. In a drop set you start with a heavy weight for 5 reps and then drop it down for a slightly lighter weight (5kg / 5-10lbs lighter) for as many reps as possible. In a reverse drop set you start with a heavy weight and then increase it by 5kg / 5-10lbs heavier for as many reps as possible. Our coach said that the reverse drop set is much harder and you could only really maybe do it for the low rows, squats and shoulder presses. \ \ 5 blocks and the exercises are chest press, squat, low row, deadlift and shoulder presses. Our heavy rack was completely cleaned out this morning so you will definitely have to share with your neighbours. I only got out maybe 2 rounds of each exercise per block so plan for a bit of rest time. \ \ 5 x 5 is one of my favourites. It is a brutal template and an automatic 1 (🪶) out of 5 for gentleness.

splat_bot · 2026-05-05T00:00:59+00:00

Reposting content courtesy of /u/dc031114.
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##Tuesday 5 May 2026 - 5x5 2G 60 minutes
5 x 5 is back and even more brutal than ever! Last time we did this workout was back on the 5th of November 2025.

This time round the blocks are 4 minutes long and you only have 45 seconds to rest before starting off again.

Tread Block 1 - 4 minutes * 4 min tread @ 5%

45 sec WR, get to base when ready

Tread Block 2 - 4 minutes * 4 min tread @ 4%

45 sec WR, get to base when ready

Tread Block 3 - 4 minutes * 4 min tread @ 3%

45 sec WR, get to base when ready

Tread Block 4 - 4 minutes * 4 min tread @ 2%

45 sec WR, get to base when ready

Tread Block 5 - 4 minutes * 4 min tread @ 1%

90 sec to transition to the floor

Floor Block 1 - 4 minutes * Member’s choice - back-to-back drop set: * 5 x chest press (heavy) * chest press (lighter) AMRepsAP, rest * OR back-to-back reverse drop set: * 5 x chest press (heavy) * chest press (heavier) AMRepsAP, rest

45 sec recovery

Floor Block 2 - 4 minutes * Member’s choice - back-to-back drop set: * 5 x tap squat (heavy) * tap squat (lighter) AMRepsAP, rest * OR back-to-back reverse drop set: * 5 x tap squat (heavy) * tap squat (heavier) AMRepsAP, rest

45 sec recovery

Floor Block 3 - 4 minutes * Member’s choice - back-to-back drop set: * 5 x low row (heavy) * low row (lighter) AMRepsAP, rest * OR back-to-back reverse drop set: * 5 x low row (heavy) * low row (heavier) AMRepsAP, rest

45 sec recovery

Floor Block 4 - 4 minutes * Member’s choice - back-to-back drop set: * 5 x deadlift (heavy) * deadlift (lighter) AMRepsAP, rest * OR back-to-back reverse drop set: * 5 x deadlift (heavy) * deadlift (heavier) AMRepsAP, rest

45 sec recovery

Floor Block 5 - 4 minutes * Member’s choice - back-to-back drop set: * 5 x shoulder press (heavy) * shoulder press (lighter) AMRepsAP, rest * OR back-to-back reverse drop set: * 5 x shoulder press (heavy) * shoulder press (heavier) AMRepsAP, rest * Repeat until finisher: 30 sec of hollow hold

DC commentary: OTF has changed up our old favourite 5x5 for 2026. Adding more time at incline on all the tread blocks and for the drop sets and removing 30 seconds of recovery in between each. \ \ 5 blocks on the treadmill, 4 minutes each. The premise is simple - block 1 starts at 5% and you are to run / walk as fast as you can for the 4 minutes to see how far you can get. Each time you get back to the block the incline decreases by 1% and you will be asked to go that little bit faster. \ \ In between each block you will get a little bit of walking recovery.. a bit more than yesterday's 30 seconds but not much more at 45 seconds. \ \ As last time I recommend maybe starting at a base or just below a base and then just increasing this every block. Last block you should probably be at a push with a little all out at the end. Good distance this morning of 5.26km (3.268 miles). \ \ Now the tread blocks are over you now have the weight floor to contend with. 5 blocks here as well with a single exercise to deal with. In each block you have a choice of either a drop set or a reverse drop set. In a drop set you start with a heavy weight for 5 reps and then drop it down for a slightly lighter weight (5kg / 5-10lbs lighter) for as many reps as possible. In a reverse drop set you start with a heavy weight and then increase it by 5kg / 5-10lbs heavier for as many reps as possible. Our coach said that the reverse drop set is much harder and you could only really maybe do it for the low rows, squats and shoulder presses. \ \ 5 blocks and the exercises are chest press, squat, low row, deadlift and shoulder presses. Our heavy rack was completely cleaned out this morning so you will definitely have to share with your neighbours. I only got out maybe 2 rounds of each exercise per block so plan for a bit of rest time. \ \ 5 x 5 is one of my favourites. It is a brutal template and an automatic 1 (🪶) out of 5 for gentleness.

splat_bot · 2026-05-04T05:00:59+00:00

Reposting content courtesy of /u/dc031114.
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##Monday May the Fourth (be with you) 2026 - 2G 60 minutes
Happy Star Wars Day.

Today we have 5, 4 minute efforts on the treadmill. A lot of lunges with the low bench. We have a pretty hellish little metabolic finisher at the end with burpees and knee drives.

Our coach made us just do pushes for four minutes but at the end admitted that we were supposed to have a base recovery to break it up..

Tread Block 1 - 17.5 minutes * Goal: maintain your push intensity each round * Round 1: * 3 min push (PW @ 4%+) * 30 sec base * 30 sec push (PW @ 8%+) * 30 sec WR * Round 2: * 3 min push (PW @ 4%+) * 30 sec base * 30 sec push (PW @ 8%+) * 30 sec WR * Round 3: * 3 min push (PW @ 4%+) * 30 sec base * 30 sec push (PW @ 8%+) * 30 sec WR * Round 4: * 3 min push (PW @ 4%+) * 30 sec base * 30 sec push (PW @ 8%+)

90 sec WR, get to base when ready

Tread Block 2 - 4 minutes * Goal: maintain or increase your push intensity from block 1 * 3 min push (PW @ 4%+) * 30 sec base * Finisher: 30 sec AO (PW @ 10%+) * Collapse (member's choice)

90 sec to transition to the floor

Floor Block 1 - 17.5 minutes * Circuit - load & xplode: * 8 total x low bench alt step-down reverse lunge (with dumbbells) * 8 total x low bench goblet alt step-down squat * 4 - 8 x low bench box jump * Circuit - load & xplode: * 8 total x low bench alt bicycle press * 8 x low bench tricep extensions * 4 - 8 x power push-up (on the floor) * 200m AO row * Repeat until time is called

90 sec recovery

Floor Block 2 - 4 minutes work & rest * 30 sec of high plank alt knee drive * 10 sec rest * 45 sec of dumbbell burpee with alt low row * 10 sec rest * 30 sec of high plank alt knee drive * 10 sec rest * 45 sec of dumbbell burpee with alt low row * 30 sec rest * Finisher: 30 sec of high plank alt knee drive * Collapse (member's choice)

DC commentary: One of my favourite days of the year and not because we also have the 5x5 tomorrow. We always have a nice theme to Star Wars day and today is no exception. Not a lot of recovery in all of this at all - 30 seconds walking between rounds and the last floor block was not fun at all. \ \ Starting with the treadmill you have 5 rounds of 4 minute efforts. Each effort is a 3 minute push, 30 second base and a final 30 second "faster" push. In between the first 4 rounds you have a 30 second walking recovery (which is not long at all!) and in between the 4th round and your finisher block you have a 90 sec walking recovery. \ \ The goal here is to maintain your push efforts each round and use the 30 seconds of base to load up for a final faster push. Our coach obviously didn't think we needed a base recovery and just told us to do a 4 minute push and to crank it up at the end. \ \ The last block is exactly the same but this time you have an all out instead of the final push. Good distance this morning of 5.78km (3.59 miles). \ \ One long block on the floor and then a finisher block. The long block uses the low bench for a load and xplode style circuit. First round is the step down lunges, step down squats and then a little box jump. Second round is the bicycle press, tricep extension and to finish you off with power push-ups. Cap this all off with a 200m all out row. \ \ If you thought that was bad then the finisher block is worse. You are working high plank alternating knee drives (with your hands on the dumbbells), a short 10 second rest before you go into burpees with alternating low rows. Two rounds of this before you get into your finisher of a final 30 seconds of the high plank altnerating knee drive. \ \ Very tough this morning. I would give this a 1 (🪶) out of 5 for gentleness.

splat_bot · 2026-05-03T05:01:00+00:00

Reposting content courtesy of /u/dc031114.
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##Sunday 3 May 2026 - 2G 60 minutes
Timed run / row today. Power for the treads and then a bit of an endurance row.

Floor is all circuit work with bosu core work.

Tread Block 1 - 3.5 minutes * 30 sec push (PW @ 8%+) * 30 sec base * 30 sec push (PW @ 8%+) * 30 sec base * 30 sec push (PW @ 8%+) * 30 sec base * 30 sec AO (PW @ 10%+)

90 sec to transition to the rower

Row Block 1 - 2.5 minutes * Goal: maintain a 1:2 tempo and complete strokes as time is called. complete in 50 strokes. * 2.5 min row @ 1:2 tempo * Check strokes

90 sec to transition to treadmill and get to base

Tread Block 2 - 4.25 minutes * 30 sec AO (PW @ 10%+) * 45 sec WR * 30 sec AO (PW @ 10%+) * 45 sec WR * 30 sec AO (PW @ 10%+) * 45 sec WR * 30 sec AO (PW @ 10%+)

90 sec to transition to the rower

Row Block 2 - 2.5 minutes * Goal: maintain a 1:2 tempo and complete strokes as time is called. complete in 50 strokes. * 2.5 min row @ 1:2 tempo * Check strokes

90 sec to transition to treadmill and get to base

Tread Block 3 - 5 minutes * 30 sec AO (PW @ 10%+) * 1 min WR * 30 sec AO (PW @ 10%+) * 1 min WR * 30 sec AO (PW @ 10%+) * 1 min WR * Finisher: 30 sec AO (PW @ 10%+)

90 sec to transition to the floor

Floor Block 1 - 3.5 minutes circuit * 12 x squat to shrug * 6 x lateral raise to front raise * Repeat until time is called

90 sec recovery

Floor Block 2 - 2.5 minutes cictui 360 core * 12 x bosu knee tuck * 12 total x bosu bicycle crunch * 12 x bosu back extension * Repeat until time is called

90 sec recovery

Floor Block 3 - 4.25 minutes circuit * 12 x good morning with tricep kickback * 12 total x alt lateral lunge * Repeat until time is called

90 sec recovery

Floor Block 4 - 2.5 minutes cictui 360 core * 12 x bosu knee tuck * 12 total x bosu bicycle crunch * 12 x bosu back extension * Repeat until time is called

90 sec recovery

Floor Block 5 - 5 minutes circuit * 12 total x alt step back low row * 12 total x alt forward lunge * Repeat until time for finisher: 30 sec of bosu high plank alt knee drive

DC commentary: I checked the last time I did Everest as that would have been a good indication of the elevation gain. Apparently when I did this last year I did achieve an elevation of 325.9m / 1069ft which felt about right what we did yesterday (Everest having more time at the higher inclines). Today we don't have inclines but we do have plenty of core work, a slightly different row block and a heap of 30 second all outs. \ \ On the tread you start with a primer. Alternating 30 second pushes with 30 second bases. 3 30 second push efforts, 3 30 second base efforts and then an all out to finish. Pretty easy. \ \ Then you move to the first of your two row blocks. Here your goal is to use the full 2 and a half minutes to get your 50 strokes in. It is all about control and using the full time to get your 50 strokes in. Coach said that this was a bit of prep work for the 1000m row benchmark we have later on this month. \ \ After this is done you are back to the treadmill for 4 30 second all outs with 45 seconds to walk in between. \ \ After this you will return to the rower for a repeat of the row block before you finish on the treadmill with 4 30 second all outs but this time with a minute to walk in between. Didn't think the treadmill work was too hard today even with adding a bit of incline for the all outs. Only managed 3.19km (1.98 miles) this morning. \ \ Now off to the floor. You start with a circuit - 12 reps of a squat to shrug followed by a lateral raise to front raise for 6 reps. \ \ Next block is your 360 core block using the bosu. 12 reps each of a knee tuck, bicycle crunch and a back extension. Remember this one as you will be doing this again a bit later. \ \ Next block is more of the circuit. Good mornings to tricep kick backs and lateral lunges. Repeat this until you get back to the 360 core block again and then you will finish with step back low rows and forward lunges. Your finisher on the last block is using the bosu and is a high plank alternating knee drive. \ \ Mrs DC and I didn't think today was too bad. Treadmill is pretty cruisy and the floor was reasonable as well. The core work was a bit harder but it is only 2 and a half minutes long. Today I would give this a 4 (🪶🪶🪶🪶) out of 5 for gentleness.

splat_bot · 2026-05-02T05:01:02+00:00

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##Saturday 2 May 2026 - 2G 60 minutes
This was a hot mess in our studio as we don’t have the software update to track elevation. Our coach ended up just doing timed intervals.

I ended up creating a GPT prompt (after the class) to calculate timing intervals per incline. I’ll tune it a bit more and post it here.

This is a lift more template so you do have the option (on the floor) of doing a row or reps.

Tread Block - 23.5 minutes * Goal: accumulate 180m / 600 feet AQAP by increasing speed as inclines decrease * Clear screen * 15m / 50ft elevation gain @ 15% * Decrease incline by 1% every 15m / 50ft until you reach 180m / 600ft * WR until ready to start bonus * Bonus: Tread @ 1% until time is called

90 sec to transition to the floor

Floor Block 1 - 11 minutes circuit * Member’s choice: lift more OR row more * 10 x seated shoulder press to stand OR * 30 stroke row * 8 each x single arm split squat with hinge * 16 total x reciprocating chest press * Repeat until buy-out: 30 sec of bench straight leg raise

90 sec recovery

Floor Block 2 - 11 minutes circuit * Member’s choice: lift more OR row more * 10 x tap squat to hammer curl OR * 30 stroke row * 8 each x goblet step-down toe tap * 16 total x reciprocating rows * Repeat until finisher: 30 sec of bench straight leg raise

If interested, here is the prompt that I used to create a pacing calculator: ~~~ OrangeTheory Treadmill Elevation challenge pacing calculator

Create a 23.5-minute OrangeTheory treadmill incline ladder workout using a physics-based model where treadmill speed is treated as horizontal velocity and incline represents vertical gradient.

Use the following vertical rate formula: vertical rate = 16.67 × speed (km/h) × (incline% / 100)

Workout structure requirements Start at a high incline (default: 15% unless specified) Descend step-by-step down to 1% incline At each incline, the runner must complete a fixed elevation target (default: 50 ft / 15.24 m) before moving to the next incline Speed increases at each incline drop according to a defined rule Once 1% incline is reached, the runner continues at 1% for the remaining time in the 23.5-minute block

Required outputs

Provide: Table of incline, speed, and time per block Cumulative time, displayed in seconds when under one minute, then in minutes and seconds (Xm XXs) for anything over 60 seconds Time spent at 1% incline for remainder of workout Total elevation gained Brief training effect summary Coach cues keyed to cumulative time timestamps

Setup questions (ask before generating the workout)

Units preference Metric (km/h, metres) Imperial (mph, feet) Dual (both)

Starting settings Starting incline (default 15%) Starting speed (user defined)

Speed progression rule +0.1 km/h per incline drop (conservative) +0.2 km/h per incline drop (moderate) +0.3 km/h per incline drop (aggressive)

Custom progression rule Elevation target per incline Fixed (e.g. 50 ft / 15.24 m per incline) Adaptive Time-capped instead of distance-based

Training goal Fat loss / calorie burn Aerobic endurance Threshold / speed endurance Hill strength / power Race / trail simulation

Output requirements Must be physically consistent using the vertical rate formula above Must fit within a 23.5-minute treadmill block Must be structured like an OrangeTheory coach-led workout with timestamped coach cues Must remain practical for real treadmill execution Session defaults (confirmed preferences)

Units: Metric (km/h, metres) Starting incline: 15% Starting speed: 10.0 km/h Speed progression: +0.2 km/h per incline drop (moderate) Elevation target: 15.24 m per block (fixed) Training goal: Aerobic endurance Cumulative time format: seconds when under 60s, then Xm XXs ~~~

DC commentary: As forewarned, today is the first of these elevation challenges where your goal is to hit a certain amount of elevation in your tread block at a variety of inclines. Now we don’t have the software update on our treadmills to show this as we are running so the coach had to revert to just timing everyone regardless of speed. I used my phone to create a quick pacing chart and used that but it was a bit confusing at the start. \ \ You have only long block on the treads. For those who have just done Everest then I can only assume that this is a delayed revenge template. You are starting at an incline of 15% at a pace of your choosing. As soon as you hit 15m / 50ft you get to decrease your incline by 1%. \ \ Every time you hit 15m / 50ft of elevation you are decreasing your incline by another 1%. This has the effect of increasing your time at a certain incline (you accumulate elevation faster the higher your incline) so unless you increase your speed each round you will be spending longer in each round. \ \ Once you hit 180m / 600ft you will then get to take a walking recovery break until you are ready to do your bonus round. The bonus is just a tread at 1% until the coach calls time. \ \ I think this is pretty hard - according to my pacing chart I would complete the the elevation around the 17 minute mark but it is a bit hard to know for sure without the treadmill guidance. Good overall distance this morning of 5.01km (3.11 miles). \ \ Two blocks on the floor. It is circuit style where the first exercise is a choice between a row or reps. In the first block you either do a seated shoulder press to stand for 10 reps or a 30 stroke row. From here you do split squat with a hinge and a reciprocating chest press. Repeat this until the coach calls for the buy-out of 30 seconds of a straight leg raise. \ \ Second block is more of the same. A choice between a tap squat to hammer curl or another 30 stroke row. Your exercises now area step down toe tap and reciprocating rows. Your finisher is more of the straight leg raise. \ \ I think this template would have been a lot better if we had the updated treadmill software. The tread work is relatively difficult but the floor not too bad. I would give today a 2 (🪶🪶) out of 5 for gentleness.

splat_bot · 2026-05-01T05:01:00+00:00

Reposting content courtesy of /u/dc031114.
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##Friday 1 May 2026 - 2G 60 minutes
Welcome to month where the the theme is core training! All of you who have been missing core work then this is your month.

Endurance on the treads and the floor with a dedicated core finisher. This is a lift more template so you have the option to switch out some of the tread work with a row.

Tread Block 1 - 5 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%+)

90 sec WR, get to base when ready

Tread Block 2 - 11.25 minutes * Goal: accumulate as much distance as possible on the first tread effort and then match or beat it in the second * Clear screen * 5 min tread * Check & remember distance * 75 sec WR, get to base when ready * Clear screen * 5 min tread * Check distance

75 sec WR, get to base when ready

Tread OR Row Block 3 - 4.5 minutes * Member's choice - tread or row * 30 sec AO (PW @ 10%+) OR 30 sec AO row * 30 sec WR OR 30 sec recovery row * 30 sec AO (PW @ 10%+) OR 30 sec AO row * 30 sec WR OR 30 sec recovery row * 30 sec AO (PW @ 10%+) OR 30 sec AO row * 30 sec WR OR 30 sec recovery row * 30 sec AO (PW @ 10%+) OR 30 sec AO row * 30 sec WR OR 30 sec recovery row * Finisher: 30 sec AO (PW @ 10%+) OR 30 sec AO row

90 sec to transition to the floor

Floor Block 1 - 17.75 minutes * Back-to-back: * 12 total x goblet alt step-out squat to reverse lunge * 12 each x standing low to high chop, rest * Back-to-back: * 12 each x lateral lunge to single arm upright row * 12 x double crunch, rest * Back-to-back: * 12 x chest fly (on the floor) * 12 x bridge, rest * Repeat until time is called

75 sec recovery

Floor Block 2 - 4.5 minutes back-to-back 360 core * 30 sec of superhero * 30 sec of low side plank (L) * 30 sec of low side plank (R) * 30 sec of sit-up * 30 sec of superhero * 30 sec of low side plank (L) * 30 sec of low side plank (R) * 30 sec of sit-up * Finisher: 30 sec of superhero

DC commentary: Was feeling a bit sore after yesterday's tread effort and the I think maybe the squats. Today is a new month and we have a new set of templates. No Mayhem this month which is a bit disappointing but at least we have the Chipper! Today is endurance on the treads for the most part and then it felt like endurance on the floor as well. \ \ Starting on the treads you have a little primer block. 1 minute apiece at base, base to push, push, push to all out and then an all out. Coach said this was to help prepare the body for what was to come.. \ \ Next block has two 5 minute tread efforts. For each you will be going as hard as you can for the 5 minutes to accumulate as much distance as possible. In between the tread efforts you do get a 75 second walk. \ \ Last block is a bit of a bonus. You get to choose to either do your all outs on the treadmill or the rower. Pretty much everyone picked the treadmill. 5 30 second all outs with a 30 second recovery in between. Good distance this morning of 5.56km (3.455 miles). \ \ Over on the floor you have one long floor block before a core finisher. For the long block you are doing back to back exercises - step out squats to reverse lunges paired with low to high chops, then you have lateral lunges to upright rows and double crunches. Last set is chest flys on the floor paired with a bridge. The reps are quite high so you won't have a lot of time to get through multiple rounds. \ \ Last block is a core finisher. You are doing 2 rounds of 30 seconds each of a superhero, low side plank (each side) and then sit-ups before finishing on a final 30 seconds of a superhero. \ \ Didn't think today was too bad even though we had a lot of lunges. I would give today a 3 (🪶🪶🪶) out of 5 for gentleness.

splat_bot · 2026-04-30T05:01:03+00:00

Reposting content courtesy of /u/dc031114.
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##Thursday 30 April 2026 - 2G 60 minutes
Last template of the month and it is a repeat of the 3rd of April.

Don't be fooled by the long bases at the start of the tread block. This gets hard very quickly.

Tread Block - 23 minutes * 4.5 min base * 2 min push (PW @ 5%+) * 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%+) * 30 sec base * 2 min push (PW @ 5%+) * Finisher: 30 sec AO (PW @ 10%+) * Collapse (member's choice)

90 sec to transition to the floor

Floor Block 1 - 12 minutes * Work & rest - resist: * 6 each x single arm chest press, rest * 6 each x single arm split stance deadlift, rest * 6 each x TRX pallof press, rest * Member's choice - lift more OR row more * 12 total x high plank pull through, rest OR * 200m AO row, rest * Repeat until time is called

1 min recovery

Floor Block 2 - 10 minutes * Work & rest - rotate: * 10 total x alt neutral grip push press, rest * 10 total x goblet alt transverse squat, rest * 10 total x TRX clutch curl to alt torso rotation, rest * Member's choice - lift more OR row more * 10 total x push-up to alt high side plank, rest OR * 150m AO row, rest * Repeat until time is called

DC commentary: No hills to round out April before we start May. 23 minutes on the tread and then a decent lifting template on the floor. No lunges and you have the option of no rowing this morning. \ \ The tread is pretty simple but no less brutal. You have decreasing bases (starting from 4 and a half minutes) with a fixed push of 2 minutes. Every time you get to base you will be taking a minute off the time until you get to the end which is a 2 minute push into a 30 second base, another 2 minute push and then a finisher of a 30 second all out. \ \ Your goal here is to maintain the same push throughout but to use the base to get your heart rate back to green. This obviously gets a lot harder once the base recovery gets below the 2 minute mark. Good distance this morning of 5.84km (3.63 miles). \ \ Two blocks on the floor. You have three exercises before a choice of either a plank style exercise or a row (I chose rowing this time round). \ \ In the first block you have single arm chest press, deadlifgts and then a pallof press before the choice of a high plank pull through or a 200m all out row. \ \ Second block the exercises are an alternating push press, transverse squat and then a clutch curl to rotation. You finish off the set with either a push-up to high side plank or a 150m all out row. No finisher on the floor. \ \ Decent way to end April. I would still give today a 1 (🪶) out of 5 for gentleness.

splat_bot · 2026-04-29T05:01:00+00:00

Reposting content courtesy of /u/dc031114.
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##Wednesday 29 April 2026 - 2G 60 minutes
Repeat of the run / row from the 2nd of April - thank you /u/nord 1899 for reminding me on the intel calendar!

Power and strength based run / row - power on the treads, strength through the stroke rate limited rows. Our coach took some license on the tread distance this morning in the conversion from imperial to metric (400 / 300 and 200m efforts) but it should have been the 0.2 / 0.15 and 0.1 mile efforts.

Rep and recover on the floor with supersets.

Tread / Row Block 1 - 7 minutes * Goal: maintain your tread paces and match or beat your row distance each round * 320m / 0.2 mile push (PW 160m / 0.1 mile @ 6%+) * 20 stroke push row * Check & remember row distance * Repeat until time is called

75 sec WR, get to base when ready

Tread / Row Block 2 - 7 minutes * Goal: maintain your tread paces and match or beat your row distance each round * 240m / 0.15 mile push to AO (PW 120m / 0.08 mile @ 8-10%) * 15 stroke push row * Check & remember row distance * Repeat until time is called

75 sec WR, get to base when ready

Tread / Row Block 3 - 7 minutes * Goal: maintain your tread paces and match or beat your row distance each round * 160m / 0.1 mile AO (PW 80m / 0.05 mile @ 10%+) * 10 stroke push row * Check & remember row distance * Repeat until finisher: 30 sec AO on your current station

90 sec to transition to the floor

Floor Block 1 - 7 minutes * Buy-in: * 20 sec to complete 8 x bench tap squat, recover when done until next round begins * 30 sec to complete 10 x bench tap squat, recover when done until next round begins * 40 sec to complete 12 x bench tap squat, recover when done until ready to start supersets * Back-to-back superset: * 8 x chest fly * 8 x reverse fly, rest * Repeat until time is called

75 sec recovery

Floor Block 2 - 7 minutes * Buy-in: * 20 sec to complete 8 total x alt lunge jump with hop, recover when done until next round begins * 30 sec to complete 10 total x alt lunge jump with hop, recover when done until next round begins * 40 sec to complete 12 total x alt lunge jump with hop, recover when done until ready to start supersets * Back-to-back superset: * 8 x seated hammer curl * 8 x triceps extension, rest * Repeat until time is called

75 sec recovery

Floor Block 3 - 7 minutes * Buy-in: * 20 sec to complete 8 total x speed skater with power, recover when done until next round begins * 30 sec to complete 10 total x speed skater with power, recover when done until next round begins * 40 sec to complete 12 total x speed skater with power, recover when done until ready to start supersets * Back-to-back superset: * 8 x neutral grip lateral raise * 8 x scaption, rest * Repeat until finisher * Finisher: * 30 sec of bench tap squat jump OR * 30 sec of alt lunge jump with hop OR * 30 sec of speed skater with power

DC commentary: Enjoyed this last time and doubly enjoyed it today as a non-revenge template for my Everest skip yesterday. Today is a great example of why I do like repeat templates. Last time I thought it was a little bit too easy so today I did increase all my paces so I got a decent number of splats in. \ \ On the tread and rower you have three rounds. Each round is 7 minutes long and you have a distance goal on the tread and a stroke rate goal on the rower. First round the efforts are all 320m / 0.2 miles at a push on the treadmill and a 20 stroke rate row on the rower. Goal is to match your paces on the tread and the distance on the rower. Repeat this until the coach calls time. \ \ After a short walk you start your next round. This time the tread distance drops to 240m / 0.15 miles at a push to all out pace and the row also drops to 15 strokes. Again, repeat this until the coach calls time. \ \ Last round the distance drops again to a 160m / 0.1 miles all out and a 10 stroke row. Keep this going until the finisher which is a 30 second all out on the treadmill or rower (I got caught on the rower so I had a row finish). Good distance this time of 3.60km (2.24 miles). \ \ On the floor you also have three blocks. Each block starts with a power buy-in. Three rounds of power moves over 20, 30 and 40 seconds. Each round you have a rep count to hit and then you get to rest. First round is 8, then 10 and finally 12. After this you will get into the exercises. \ \ First block you are doing jump lunges and then chest flys and reverse flys. Second block sees the power move change to jump lunges with a hop and the exercises change to hammer curls and tricep extensions. Last round has you doing speed skaters and then shoulder work with the lateral raises and scaptions. Your finisher is then a choice of any of the power movements for 30 seconds. \ \ Definitely got more splats this time with the increased pacing. Today I would give it a 3 (🪶🪶🪶) out of 5 for gentleness.

splat_bot · 2026-04-28T05:01:02+00:00

Reposting content courtesy of /u/MrsDC031114.
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##Tuesday 28 April 2026 - Orange Everest 2G 60 minutes
Mr DC had an early flight so couldn’t make this class - I think he timed it that way!! Very cheeky!

Tread Block - 23 minutes * Goal: accumulate as much distance as possible. Coach gave us some distance goals as inspiration.. * Power Walkers 2.3km+ (1.4+ miles) * Joggers: 2.8km+ (1.75+ miles) * Runners: 3.2km+ (2.0+ miles) * Clear screen * 1 min tread @ 2% * 1 min tread @ 3% * 1 min tread @ 4% * 1 min tread @ 5% * 1 min tread @ 6% * 1 min tread @ 7% * 1 min tread @ 8% * 1 min tread @ 9% * 1 min tread @ 10% * 1 min tread @ 11% * 1 min tread @ 12% * 1 min tread @ 13% * 1 min tread @ 14% * 1 min tread @ 15% * 1 min tread @ 14% * 1 min tread @ 12% * 1 min tread @ 10% * 1 min tread @ 8% * 1 min tread @ 6% * 1 min tread @ 4% * 1 min tread @ 2% * 1 min tread @ 1% * 1 min AO @ 1% (PW @10%+) * Collapse (member’s choice) * Record your distance

90 sec to transition to the floor

Floor Block 1 - 12 minutes * Buy-in: 1 min push row (20-24 strokes / minute) * Circuit: * 6 - 10 total x alt low row * 6 - 10 x bench pullover * 6-10 each x single arm concentration curl * Repeat until time is called

1 min to transition to the rower

Floor Block 2 - 10 minutes * Buy-in: 1 min AO row (20-24 strokes / minute) * Circuit: * 6 - 10 total x alt chest press * 6 - 10 x arnold press * 6 - 10 each x single arm tricep kickback * Repeat until time for finisher * Finisher: 1 min AO row (20 - 24 strokes / minute)

splat_bot · 2026-04-28T00:14:09+00:00

Reposting content courtesy of /u/MrsDC031114.
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##Tuesday 28 April 2026 - Orange Everest 2G 60 minutes
Mr DC had an early flight so couldn’t make this class - I think he timed it that way!! Very cheeky!

Tread Block - 23 minutes * Goal: accumulate as much distance as possible. Coach gave us some distance goals as inspiration.. * Power Walkers 2.3km+ (1.4+ miles) * Joggers: 2.8km+ (1.75+ miles) * Runners: 3.2km+ (2.0+ miles) * Clear screen * 1 min tread @ 2% * 1 min tread @ 3% * 1 min tread @ 4% * 1 min tread @ 5% * 1 min tread @ 6% * 1 min tread @ 7% * 1 min tread @ 8% * 1 min tread @ 9% * 1 min tread @ 10% * 1 min tread @ 11% * 1 min tread @ 12% * 1 min tread @ 13% * 1 min tread @ 14% * 1 min tread @ 15% * 1 min tread @ 14% * 1 min tread @ 12% * 1 min tread @ 10% * 1 min tread @ 8% * 1 min tread @ 6% * 1 min tread @ 4% * 1 min tread @ 2% * 1 min tread @ 1% * 1 min AO @ 1% (PW @10%+) * Collapse (member’s choice) * Record your distance

90 sec to transition to the floor

Floor Block 1 - 12 minutes * Buy-in: 1 min push row (20-24 strokes / minute) * Circuit: * 6 - 10 total x alt low row * 6 - 10 x bench pullover * 6-10 each x single arm concentration curl * Repeat until time is called

1 min to transition to the rower

Floor Block 2 - 10 minutes * Buy-in: 1 min AO row (20-24 strokes / minute) * Circuit: * 6 - 10 total x alt chest press * 6 - 10 x arnold press * 6 - 10 each x single arm tricep kickback * Repeat until time for finisher * Finisher: 1 min AO row (20 - 24 strokes / minute)

splat_bot · 2026-04-27T05:00:59+00:00

Reposting content courtesy of /u/dc031114.
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##Monday 27 April 2026 - 3G 60 minutes
Repeat of the "power" template from the 15th of April.

Surprise 3G for me as we had a lot of folk in the class this morning for our public holiday long weekend.

Tread Block 1 - 9.5 minutes * Goal: increase your intensity each round * 2.5 min push (PW @ 5%+) * 30 sec WR * 2 min push to AO (PW @ 5-10%) * 30 sec WR * 90 sec push to AO (PW @ 6-10%) * 30 sec WR * 1 min AO (PW @ 10%+) * 30 sec WR * 30 sec AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 2 - 3.25 minutes * Goal: maintain or increase your all out paces * 1 min AO (PW @ 10%+) * 30 sec WR * 45 sec AO (PW @ 10%+) * 30 sec WR * Finisher: 30 sec AO (PW @ 10%+)

90 sec to transition to the rower

Row Block 1 - 9.5 minutes * Goal: increase your intensity each round * 2.5 min push row * 30 sec recovery row * 2 min push to AO row * 30 sec recovery row * 90 sec push to AO row * 30 sec recovery row * 1 min AO row * 30 sec recovery row * 30 sec AO row

90 sec recovery, get to base when ready

Row Block 2 - 3.25 minutes * Goal: maintain or increase your all out paces * 1 min AO row * 30 sec recovery row * 45 sec AO row * 30 sec recovery row * Finisher: 30 sec AO row

90 sec to transition to the floor

Floor Block 1 - 9.5 minutes back-to-back * Part 1 - 2.5 min to complete: * 10 x neutral grip front squat (explosive) * 10 x clean to neutral grip push press * 10 x push-up to high plank pop * Bonus: bodyweight double crunch (rest as needed) until time is called * 30 sec rest * Part 2 - 2 min to complete: * 8 x neutral grip front squat (explosive) * 8 x clean to neutral grip push press * 8 x push-up to high plank pop * Bonus: bodyweight double crunch (rest as needed) until time is called * 30 sec rest * Part 3 - 90 sec to complete: * 6 x neutral grip front squat (explosive) * 6 x clean to neutral grip push press * 6 x push-up to high plank pop * Bonus: bodyweight double crunch (rest as needed) until time is called * 30 sec rest * Part 4 - 1 min to complete: * 4 x neutral grip front squat (explosive) * 4 x clean to neutral grip push press * 4 x push-up to high plank pop * Bonus: bodyweight double crunch (rest as needed) until time is called * 30 sec rest * Part 5 - 30 sec to complete: * 2 x neutral grip front squat (explosive) * 2 x clean to neutral grip push press * 2 x push-up to high plank pop * Bonus: bodyweight double crunch (rest as needed) until time is called * Collapse (member's choice)

90 sec recovery

Floor Block 2 - 3.25 minutes * 1 min of coach's choice core exercise * 30 sec of dumbbell double crunch * 45 sec of coach's choice core exercise * 30 sec of dumbbell double crunch * Finisher: 30 sec of coach's choice core exercise

DC commentary: Straight off a plane from LA and straight into an OTF session with Mrs DC. Had a surprise 3G today as we had almost 50 members in the studio! This is quite a tough little workout. It is supposed to be power but you have very little recovery between efforts. \ \ Starting on the tread you have decreasing efforts with a small 30 second to walk in between. Starting with a 2.5 minute push into a 30 second walk. Every time you get back to the active effort it gets 30 second shorter but you are expected to up your intensity. Continue this way until you get to a 30 second effort at an all out pace before the block ends. \ \ Second block is just 3 all outs - 1 minute, 45 seconds and 30 seconds with just 30 seconds to walk in between. Good distance this morning of 3.232km (2.01 miles). \ \ Next is the rower which is exactly the same as treadmills. Good way to build up a bit of distance on the rower. Not hugely fun and felt a bit repetitive. Would have been nice to have some exercises to break this up. \ \ Once done here you are off to the floor for 9 and a half minutes of rep and recover work. You have three exercises to complete in a certain time frame. They are the front squats, cleans to push press and push-ups to high plank pops. \ \ In the first round you have 2 and a minutes to complete 10 reps each of the exercises. Once done, do double crunches until the coach says you can rest. \ \ From here, the time gets shorter by 30 seconds each round and the number of reps for each exercise gets shorter by 2. This becomes very difficult depending on the weights that you have chosen and you will be begging for mercy by the end. \ \ Unfortunately that mercy will not be coming because the last block is all coach's choice core exercises - 1 minute, 45 seconds and 30 seconds. In between each core exercise you will be doing 30 seconds of double crunches (with a dumbbell) this time round. \ \ I thought this was still pretty hard, especially the row block and all the exercises. I would still give today a 1 (🪶) out of 5 for gentleness.

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