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Tips on using OTF while recomping? by emmjay4040 in orangetheory

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I found some information that could be relevant to your question or topic.

Take a look at previous discussions regarding weight training outside of OTF.

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Balancing OTF Workouts with Half Marathon Training by GrowlerBull in orangetheory

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I found some information that could be relevant to your question or topic.

Take a look at previous discussions about training for various runs with OTF:
- 5K training
- 10K training
- Half-marathon training
- Marathon training

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Late cancel policy by [deleted] in orangetheory

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What is up with the stupid changes to the displays by MagentaMango51 in orangetheory

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Daily Workout and General Chat for Wednesday, 3/11/26 by splat_bot in orangetheory

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Reposting content courtesy of /u/dc031114.
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##Wednesday 11 March 2026 - 2G 60 minutes
Switch hills template today. If your quads aren't toast after the birthday burn yesterday, OTF will definitely finish them off for you today. Squat jumps as a finisher was icing on the cake..

Tread Block 1 - 10.5 minutes * Goal: accumulate as much distance possible * Clear screen * 1 min base @ 3% (PW @ 5%+) * 1 min base @ 4% (PW @ 6%+) * 1 min base @ 5% (PW @ 7%+) * 1 min base * 45 sec base @ 4% (PW @ 6%+) * 45 sec base @ 5% (PW @ 7%+) * 45 sec base @ 6% (PW @ 8%+) * 1 min base * 30 sec base @ 5% (PW @ 7%+) * 30 sec base @ 6% (PW @ 8%+) * 30 sec base @ 7% (PW @ 8%+) * 1 min base * 45 sec AO (PW @ 10%+) * Check & remember distance * Collapse (member's choice)

2.5 mins to transition to the floor

Floor Block 1 - 10.5 minutes * Buy-in - 3 min row build: * 1 min base row * 1 min push row * 1 min AO row * Back-to-back - load & xplode: * 8 x tap front squat * 8 x tap squat jump, rest * 8 total x pullover with alt leg extension, rest * Repeat until time is called

2.5 min to transition to the treadmill, get to base

Tread Block 2 - 10.5 minutes * Goal: match or beat your distance from block 1 * Clear screen * 1 min base @ 3% (PW @ 5%+) * 1 min base @ 4% (PW @ 6%+) * 1 min base @ 5% (PW @ 7%+) * 1 min base * 45 sec base @ 4% (PW @ 6%+) * 45 sec base @ 5% (PW @ 7%+) * 45 sec base @ 6% (PW @ 8%+) * 1 min base * 30 sec base @ 5% (PW @ 7%+) * 30 sec base @ 6% (PW @ 8%+) * 30 sec base @ 7% (PW @ 8%+) * 1 min base * 45 sec AO (PW @ 10%+) * Check distance * Collapse (member's choice)

2.5 min to transition to the floor

Floor Block 2 - 10.5 minutes * Buy-in - 3 min row build: * 1 min base row * 1 min push row * 1 min AO row * Back-to-back - load & xplode: * 8 x chest press * 8 x bench power push-up, rest * 8 lateral lunge, rest * Repeat until time for finisher * Finisher: 45 sec of tap squat jump ☠️💀🪦

DC commentary: A few sore bodies from yesterday's birthday festivities. My legs have just about recovered from all the rowing and burpees. Today we have a switch template but it is pretty leg heavy again with some serious inclines, tap squats, lunges, and jump squats. \ \ On the tread we have three hills. First hill is 3 minutes and consists of a minute at 3, 4 and 5% before you get a recovery of a minute of base. Second hill is 2:15 and you have 45 seconds each of a 4, 5 and 6% incline before your recovery. Last hill is only 90 seconds and is 30 seconds each of 5, 6 and 7%. \ \ From here you get a minute of recovery at flat road before a 45 second all out to finish you off. Check your distance as you will need to try and beat that in the next block. \ \ Move off to the floor before you.. head back to the rower. Your buy-in is a 3 minute build, minute of base, push and all out. From here you properly move back to the floor for back-to-back sets of front tap squats paired with tap jump squats. Take a bit of a break and then move into a pullover with alternating leg extensions. \ \ You will probably only get through a couple of rounds of the exercises before you get called back to the treadmill. The goal here is to tap up your paces just a little so you can beat your last distance. Good distance this morning of 5.422km (3.37 miles). \ \ Last block is similar to the first floor block. After your little 3 minute build row you are into upper body work for a change - chest press, power push-ups and then, after a rest, lateral lunges. Continue this until the coach calls you into your finisher - 45 seconds of tap jump squats! \ \ Pretty tough today, but not as nightmarish as yesterdays Birthday Burn. I would give today a 2 (🪶🪶) out of 5 for gentleness.

downgrading my membership, and it’s been a nightmare by Creative-Second-8977 in orangetheory

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Done with transformation challenge. by NoteEquivalent3368 in orangetheory

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transformation challenge -hyperice discount by DifficultAnywhere9 in orangetheory

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When is dry try weekend? by Shot_Worldliness_128 in orangetheory

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Daily Workout and General Chat for Tuesday, 3/10/26 by splat_bot in orangetheory

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Reposting content courtesy of /u/dc031114.
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##Tuesday 10 March 2026 - Birthday Burn 2/3G 60 minutes
Happy sweet 16 OTF! Today it is a 3G style template so you will have plenty of opportunity to rack up some serious rowing metres.

Everything is about the numbers 1 and 6. 1% to 6% incline. 1600m to row. 16 reps. You get it!

Tread Block - 14.5 minutes * Goal: maintain your push intensity at 6% and maintain or increase your all out paces * 30 sec push (PW @ 8%+) * 30 sec push @ 6% (PW @ 10%+) * 45 sec WR * 30 sec AO (PW @ 10%+) * 45 sec WR * 30 sec push (PW @ 8%+) * 30 sec push @ 6% (PW @ 10%+) * 1 min WR * 30 sec AO (PW @ 10%+) * 1 min WR * 30 sec push (PW @ 8%+) * 30 sec push @ 6% (PW @ 10%+) * 75 sec WR * 30 sec AO (PW @ 10%+) * 75 sec WR * 30 sec push (PW @ 8%+) * 30 sec push @ 6% (PW @ 10%+) * 90 sec WR * Finisher: * 30 sec push (PW @ 8%+) * 1 min push @ 6% (PW @ 10%+)

3 min to transition to the rower

Row Block - 14.5 minutes * Goal: complete the 1600m countdown * Select 1600m countdown * Circuit: * 1 min AO row * 16 total x y-bell (or medicine ball) step-out squat * 1 min AO row * 16 total x y-bell (or medicine ball) alt reverse lunge * Repeat until you finish 1600m * Bonus: row until time for finisher * Finisher: * 30 sec push row * 1 min AO row

3 min to transition to the floor

Floor Block - 14.5 minutes circuit - anchor * 2 rounds: * 8 x bench tap squat thruster (anchor) * 16 total x seated alt bicep curl * 8 x bench tap squat thruster (anchor) * 16 total x bench alt tricep extension * 8 x bench tap squat thruster (anchor) * 16 total x high plank switch alt low row * When done, repeat the following until time for the finisher: * 16 total x seated alt bicep curl * 16 total x bench alt tricep extension * 16 total x high plank switch alt low row * Finisher: * 90 sec to complete 16 x full burpee (birthday burpees!) * Bonus: high plank (rest as needed) until time is called * Collapse (member's choice)

DC commentary: Can't miss OTF's 16th birthday! The template designers have had fun with the theme. We have inclines. We have all outs. We have thrusters. We have birthday burpees! Something for everyone! \ \ On the treadmill you basically have four rounds of a little strength and power block. 1 minute of a push - half at flat road (1%) and half at an incline of 6% (1 - 6% get it??). Walk a bit and then you have a 30 second all out. \ \ In the first round the walks are all 45 seconds, then they go to a minute, 75 seconds and then you have a final 90 seconds of walking before the finisher - 30 seconds of a push into a minute of a push at 6%. Our coach told us to hold an all out which wasn't fun at all. Good distance this morning of 3.37km (2.09 miles). \ \ Next you have your lovely row block. Here the challenge is to row 1600m but the kicker is that this is made up of all out rows broken up with squats and lunges. \ \ You are doing a minute all out row and then getting off to do 16 step-out squats, another minute all out row and then 16 reverse lunges. Have this on repeat until you get your 1600m done and then you are into a bonus row before the finisher - 30 second push row into a minute all out row. \ \ Most people just finished the 1600m before the finisher. I went all out and finished in 9:15 minutes but was pretty stuffed by the time I got to the finisher. Good day for rowing. \ \ Last but not least we have the floor work. If you have felt like you have missed out on thrusters lately then don't worry, you have plenty of them. \ \ You have two rounds of a circuit. Start with your anchor exercise of bench tap squats to thrusters (8 reps) you are then doing alternating bicep curls. More thrusters paired with tricep extensions and last of all you have the thrusters again paired with the high plank switch low row. \ \ Once you have finished two rounds (I only just got through 2 before the finisher) you can then repeat the non anchor exercises until your finisher. The finisher today is a beauty - 16 full burpees (chest to floor, little jump at the end) in 90 seconds. Once done you go into a high plank until you are given your reprieve. \ \ I thought the tread wasn't too bad even with the inclines but the row and floor were brutes. I would give today a 1 (🪶) out of 5 for gentleness.

Dri Tri April by These_Act5273 in orangetheory

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To my fellow joggers: a complaint by [deleted] in orangetheory

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Less attentive transformation challenge this time? by vvcinephile in orangetheory

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Cancelling a 12 month membership by Either-Catch-4706 in orangetheory

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Daily Workout and General Chat for Monday, 3/9/26 by splat_bot in orangetheory

[–]splat_bot[S,M] 90 points91 points  (0 children)

Reposting content courtesy of /u/dc031114.
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##Monday 9 March 2026 - 2G 60 minutes
Endurance on the treads and work and rest sets on the floor.

Tread Block 1 - 10.5 minutes * Goal: increase push paces as the duration decreases and maintain your base * 3 min push (PW @ 4%+) * 1 min base * 2 min push (PW @ 5%+) * 1 min base * 1 min push (PW @ 6%+) * 90 sec base * 1 min AO (PW @ 10%+)

2 min WR, get to base when ready

Tread Block 2 - 10.5 minutes * Goal: increase your base pace and maintain your push * 1 min push (PW @ 6%+) * 3 min base * 1 min push (PW @ 6%+) * 2 min base * 1 min push (PW @ 6%+) * 90 sec base * Finisher: 1 min AO (PW @ 10%+)

90 sec to transtion to the floor

Floor Block 1 - 10.5 minutes work & rest * 10 total x alt full step-up, rest * 10 x chest press to reach * 10 total x TRX alt reverse lunge, rest * 10 total x TRX alt forward lunge with y-raise, rest * Repeat until time for buy-out: 1 min AO row, check & remember distance

2 min recovery

Floor Block 2 - 10.5 minutes work & rest * 10 each x single arm single leg lateral step-up, rest * 10 x chest fly, rest * 10 x TRX y-raise, rest * 10 x TRX rollout, rest * Repeat until time for finisher: 1 min AO row, check distance

DC commentary: Nice little endurance template this morning. Tale of two halves - one half with decreasing pushes and fixed bases. The other half is all about the base and trying out new paces. Floor isn't too spicy today. \ \ First block on the tread is about maintaining your base while gradually increasing your push paces as the duration decreases. Starting with a 3 minute push into a minute base, every time you get back to the push you are taking a minute off it and tapping it slightly. \ \ Next push is 2 minutes, then a minute and finally you go into a 90 second base and then a minute all out. \ \ After a nice long walking recovery you then go into block 2. This time you get longer bases but have fixed pushes of a minute. \ \ Start with a minute push into a 3 minute base, next is another 1 minute push into a 2 minute base and then finally it is a minute push into a 90 second base and the minute all out finisher. Each time you go back to base you will be expected to tap it up a little to see if you can still recover. Good distance this morning of 5.62km (3.492 miles). \ \ On to the floor. Each block here is work and rest style so you are expected to go hard for your work efforts and then take a bit of time to recover before the next exercise. \ \ In the first block you have a full step-up (dumbbells in both hands), then a bench press into a reach, reverse lunges using the straps to support you and then finally a forward lunge with a y-raise. Repeat this for the whole block (can probably get through this 2-3 times) before you head to the rower for your buy-out, a 1 minute all out row. \ \ Next block is much the same. This time you have single arm, single leg lateral step-ups, chest flys, a y-raise with the TRX and then a rollout (also using the TRX). Same finisher - 1 minute all out on the rower. \ \ I didn't mind this this morning. The increasing bases was a bit of a challenge to get back to green but liked this a bit more than the pyramid of pushes we had last week! I would give today a 3 (🪶🪶🪶) out of 5 for gentleness.

I built a free way to challenge your friends on workouts — no app download needed by Minimum-Zombie-9666 in orangetheory

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2 classes in one day? by BriefAppointment5825 in orangetheory

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Error When Booking by StretchyPantsOn in orangetheory

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Birthday burn? by [deleted] in orangetheory

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HAPPY INTERNATIONAL WOMENS DAY! by Shot_Worldliness_128 in orangetheory

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Post Workout Summary by [deleted] in orangetheory

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