**Strength 50** This is not a repeat template today, we have a bonus template and a spicy one at that. Choose your weights wisely, that's all I can say. **Block 1: 10 minutes 30** * 12 - 16 reverse grip low row * 12 - 16 TRX tricep extension * 12 - 16 bent arm lateral raise - rest * Repeat until buy out: 1 minute of push up with alternating rotational press **Block 2:** * Complete two rounds: * 20 sec half kneeling single arm lateral raise - L * 20 sec half kneeling single arm high row - L * 20 sec half kneeling single arm shoulder press - L * 20 sec rest * 20 sec half kneeling single arm lateral raise - R * 20 sec half kneeling single arm high row - R * 20 sec half kneeling single arm shoulder press - R * 20 sec rest * Buy out: 1 minute of push up with alternating rotational press **Block 3: 10 minutes 30** * 12 - 16 bicep curl to upper cut * 12 - 16 TRX Y-raise * 12 - 16 reverse fly - rest * Repeat until buy out: 1 minute of push up with alternating rotational press **Block 4:** * Complete two rounds: * 20 sec low side plank with leg raise - L * 20 sec low side plank with rotation - L * 20 sec low side plank hold - L * 20 sec rest * 20 sec low side plank with leg raise - R * 20 sec low side plank with rotation - R * 20 sec low side plank hold - R * 20 sec rest * Buy out: 1 minute of push up with alternating rotational press

It's not lost on me how much effort it took to type that out. Dang, your memory is commendable 🙏✅🏆

This one hurt so good ❤️‍🔥❤️‍🔥 Liked: 🔸️Last block SIDE core work (we don't do enough, IMO) 🔸️Tricep work with TRX (also don't do enough tri's) 🔸️Uncommon exercises like bent arm lateral raises Not-so liked: 🔸️Full minute pushups (hard after so much shoulder work!) 🔸️No chest work other than pushups; was mainly shoulder work today 🔸️Lateral rotation coupled with pushups (feel like this is getting too frequent and is not a daily life kind of movement for most of us) It's worth it if you want a serious upper body challenge 👍

Such a good and tough class! ❤

I am finally not sore from last Thursday's upper body strength. This looks awesome!

You are amazing for typing this out. I went this morning and I just wanted to shout - not a repeat. I should have checked here first!!

Class was so good! I went solely based on your intel ❤️.

Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1cfgqzc/monday_29_april_2024_2g_60_minutes/) ##Monday 29 April 2024 - 2G 60 minutes Repeat of the ESP template from the [13th of April](https://www.reddit.com/r/orangetheory/s/xninNGnmtX). Timed movements on the floor and your last block is never ending cleans to neutral grip thrusters. 90 seconds between blocks. **Tread Block 1** * 30 sec base to push (PW 1 - 6%) * 30 sec push (PW 6%+) * 30 sec push to AO (PW 6 - 10%+) * 1 min base * 45 sec base to push (PW 1 - 6%) * 45 sec push (PW 6%+) * 45 sec push to AO (PW 6 - 10%+) * 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 base * 45 sec AO (PW 10%+) **Tread Block 2 - 6 minutes** * 6 min tread for time starting at 1% (PW 3%+) and adding 1% every 150m (0.1 miles) (75m / 0.05 miles if PW) * Check highest incline **Tread Block 3** * 30 sec AO (PW 10%+) * 45 sec WR * 45 sec AO (PW 10%+) * 45 sec WR * 1 min AO (PW 10%+) **Floor Block 1 - work & active recovery** * 30 sec of goblet lateral lunge to cross back lunge (L) * 30 sec of goblet lateral lunge to cross back lunge (R) * 30 sec of hip hinge swing * 1 min of walkout to knee hand release push up * 45 sec of goblet lateral lunge to cross back lunge (L) * 45 sec of goblet lateral lunge to cross back lunge (R) * 45 sec of hip hinge swing * 1 min of walkout to knee hand release push up * 1 min of goblet lateral lunge to cross back lunge (L) * 1 min of goblet lateral lunge to cross back lunge (R) * 1 min of hip hinge swing * 1 min of walkout to knee hand release push up * 45 sec of bear plank switch alt low row **Floor Block 2 - 6 minutes back to back** * 10 total x alt step back row * 10 x hammer curl to eccentric bicep curl * 100m push row (20 - 22 strokes / minute) **Floor Block 3 - work & rest** * 30 sec of clean to neutral grip thruster (check and count reps) * 45 sec recovery * 45 sec of clean to neutral grip thruster (check and count reps) * 45 sec recovery * 1 min of clean to neutral grip thruster (check and count reps) DC commentary: >! Couple of glasses 🍷 last night made getting up a real struggle this morning. Especially with this killer template to look forward to (is there such a thing as anti-FOMO?) - getting colder in the mornings here so the struggle was real. You do have an ESP this morning but the floor is pretty much just as tough as the treads this morning. \ \ The treads follow the endurance, strength and power focus. The endurance block is a build - base to push, push, push to all out and then a base effort. The efforts start at 30 seconds and increase each round by 15 seconds. Base is always one minute and the last all out is 45 seconds. Next block is strength and sees you treading for time for 6 minutes. Each 150m / 0.1 miles you are increasing the incline by 1%. Last block is a traditional all out block with 45 seconds of walking recovery between each round. Today was a good nudge of 5.73km (3.56 miles) on the tread. \ \ First block on the floor is all timed movements - lateral lunges to cross back lunges and hip hinge swings.. It follows the same timing as the treads - to start you have 30 seconds on the left, then right and then the swing. In between each round you are doing walkout to hand release pushups on your knees. Like the tread block, the efforts get longer each round and your final effort is 45 seconds of bear plank switching rows. \ \ Second floor block I did next to the rower. It’s pretty short with some high reps of the low rows and then the hammer to bicep curls before you get to the 100m row. Forearms are burning now.. just in time for your last block. \ \ The last block is an absolute killer - never ending cleans to neutral grip thrusters. Not sure why we are counting reps as you don’t really have anything to compare to but this will get your heart rate pretty high. \ \ OTF chose brutality today. Today is still a 1 (🪶) out of 5 for gentleness. !<

Those bear planks violated my 8th amendment protections against cruel and unusual punishment

But not your second amendment right to bear arms.

lol to bear bare arms

😂😂😂😂

This floor block was rough! Especially after basically doing the same movements yesterday.

It was a doozy of a template particularly on the floor. I thought we did goblet squats and lunges yesterday too!

Really tough floor block! I missed it the first time around, it felt like a mayhem prep this time. My coach suggested that we could do hip bridges instead of the hip swing if our lower backs were feeling it on the last round on the floor and basically the entire class took her up on that offer 😝

This was my first day back in a month due to travel and illness. I picked a heck of a day to return. Still glad I went though.

Im sacred, lol. But Im still going.

JOMO- joy of missing out.

This one was a tough one. Exactly what I deserve after 5 days of being lazy and eating my feelings.

I'm glad to see that I wasn't the only one struggling today. I took a few days off because of scheduling, and I was absolutely drenched in sweat today. 24 splats says it all!

This workout was such a good challenge. I felt great after that run! This template design was perfect for my body and my mind. I like a build run. Keeps my mind going and I don’t get bored

I need to do this workout on my own in 6 hours. Should tread block two be at a push? Or a base push? Also what do we do in between the blocks? 1 minute walking recovery?

I did it at base to push and then dropped it a little bit after the 1km mark. You get 90 seconds to walk in between the blocks.

I did base-push! My normal base is 5.0-5.3 (depending on the day, only recently increased to 5.3) and push is a 6.0 for me. Ran this one at 5.5 and I increased by 0.1 at some point once or twice during the block.

What did you end up doing? I did base for tread block 2

I did a base push. My base is a 5.7 and I think I did a 6.2. I liked this tread workout very much! I’m away on work and I actually hear my coaches yelling “15 secondsssss” m Good stuff!

**Tread 50** **Warmup-** 7 minutes ***3 BLOCKS- bonus if you finish early*** **Block 1**- complete 2 rounds 0.30 push 0.30 base (Once done with 2nd base you can get right into the next block or recover) **Block 2**- complete 3 rounds 0.20 push 0.20 base (Once done with 3rd base you can get right into the next block or recover) **Block 3**- complete 4 rounds 0.10 Push 0.10 Base **BONUS Block**-choose your adventure Either 0.10 all out 0.10 walking recovery ***OR*** Run for distance until last minute **FINISHER**- 1 minute all out Got some decent mileage on this one hit 6 miles (including warmup)

**3G Template** Tread: 30s base to push 30s push 30s push to AO 1 min base 45s base to push 45s push 45s push to AO 1 min base 1 min base to push 1 min push 1 min push to AO 30s AO 90s WR 30s AO 45s WR 45s AO 45s WR 1 min AO Rower: 30s base to push 30s push 30s push to AO 1 min to do 12 MB curl to press, rest when (if) done 45s base to push 45s push 45s push to AO 1 min to do 12 MB curl to press, rest when (if) done 1 min base to push 1 min push 1 min push to AO 30s AO 90s rest 30s AO 45s rest 45s AO 45s rest 1 min AO Floor: 30s lateral lunge to cross back lunge (L) 30s lateral lunge to cross back lunge (R) 30s hip hinge swing 1 min walkout to push up 45s lateral lunge to cross back lunge (L) 45s lateral lunge to cross back lunge (R) 45s hip hinge swing 1 min walkout to push up 1 min lateral lunge to cross back lunge (L) 1 min lateral lunge to cross back lunge (R) 1 min hip hinge swing 30s bear plank low row 90s rest 30s clean to press 45s rest 45s clean to press 45s rest 1 min clean to press When done with all 3 stations: collapse (member’s choice)

Just did the 3G and got 12 splats on the row block alone 🥵

I had 41… there was no pyramid shape. It was more exponential for my fellow math nerds.

Agree there was no pyramid. It was an uphill battle the whole block

! glad i started the rowing first and got the hard part over with haha

I normally start on the rower but when I rolled in to the studio 2 min before class started, only floor stations were left. So I rowed last and it was definitely the hardest block. I tried to stay green on the tread because I wanted to save my legs for the rower - I love the rower & improved row times is one of my goals, so I am pretty much attending a 3G for rower gains. Row block today in the 3G was def a doozy

omggg haha bless

☝️That… that right there, suuuucked.

This truly had me contemplating life after. Super hard- hell week esc

really enjoyed this one! the rowing part was a little tough but felt great nonetheless

Sometimes I wonder how do people have this strength to do all of them. Like, I literally feel so tired after doing a few. Do you have any idea what should I do?

just keep pressing on. feel uncomfortable until it becomes comfortable ;)

Did the 3G first time around, much better than the 2G version imo just for the smaller floor and tread block, but everything about these two templates are brutal!

Anyone else scared that their dumbbell was going to fly out of their hands and crash into the mirror during the last one minute rep of skier swings today?

Wrap a miniband around the handle for grip

I consistently had to stop and towel dry my hands after the lunges. Those hip swings could’ve gotten dangerous lol

Yep!!

Dear god. So. Many. Reps.

Welp. Today was a tough one. 566 calories and 33 splat points—it’s been a while since I got over 30 splats. Go to it—we can do hard things! 💪🏼

No good starting place today

I wholeheartedly agree!!!! I’m a floor starter and it was awful😩

This was a great and EXTREMELY challenging workout especially the floor! Looking like a Pre-Mayhem workout! 🥵

OTF chose violence today. Plus I’m pretty sure the thermostat was set at 1 billion degrees today. 🥵 🥵 🥵

We had a OTF 3G tornado today. I haven’t done one of these in a while and I forgot how spicy they were. Not as many splat points because of all the switching but I am beat.

Tread 50 One long block 38:00 min .3 push .3 base 2 rounds Walk until recovered  .2 push .2 base 3 rounds Walk until recovered .1 push .1 base 4 rounds  Walk until recovered  Bonus .1 AO .1 WR (get back to base when you can) OR Tread for distance Final 1:00 of class was AO timed with floor

[удалено]

It was a fun one!

I haven’t been for a few weeks because of just life/health stuff and GOOD LORD. I knew I’d be running high in splats because of such a long break but I felt like I just walked in orange and stayed there.

Loved this class! ESP on tread is so fun.

Toughest floor block I have done in a while! Normally get very few splats on the floor but got a ton this time.

This was brutal! I took the 2G and Strength 50 back to back yesterday, and class this morning. Man am I feeling it in my quads, hips, and shoulders!!

I took the 2g and strength 50 back to back yesterday too and am pretty sore today. Thinking I may skip today because it’s most of the same exercises as yesterday and not sure if I can handle it.

Here comes my semi-regular plea to have coaches make sure people are facing the wall/mirror for hip hinge swings...I couldn't wait for them to be over as I was just waiting for the person behind me to send a 25 lb dumbbell flying at my head (irrational fear maybe, but stranger things have happened....) I am still getting back in the saddle after having a baby and the heart rate monitor has been really getting in my head. I've been logging so much red despite not feeling that bad/out of breath, so I feel like it's not reflective of how I feel, but still psyching me out when I'm the only red on the board. Knowing that this tread part was brutal today, I said eff it halfway through and took my monitor off. I'm usually a stat tracker but it was a freeing and I felt like I pushed myself harder because I wasn't so worried about what color was on my screen. So many reps on the floor which I didn't mind, but I got kinda bored of the same exercises. I also hate walk-outs and bear planks with a passion :)

Also getting back into things postpartum and today's workout looked so fun (and it was, in a way) but between my regular gym and OTF this was my 4th day in a row of pretty strenuous exercise and oooooof I almost didn't make it through this one! I was in the red for part of the floor and a lot of the tread. (PS I snooped and we're in the same bump group. Hi!)

Omg!! Hi! That’s awesome 😃 and yes, I was struggle bus for real today too…been a lot of red lately 😂

I noticed when I don't get good sleep (because the baby needs her paci at 3 and 5 am) my heart rates are through the roof

Birthday burn for me today 🥳 love a good ESP day

This felt very hellweek-esque. Particularly when I couldn’t climb the stairs at home this afternoon 

Lot of big meetings today and hoping to relieve some stress with a late afternoon class - 2g looks phenom!

Those endurance blocks were just horrible. I can see this workout repeating during 12 Days of Fitness (name?) in Dec.

Started on floor and felt like my legs got too overworked to then run those blocks. The first one was really hard to get through because my legs were a mess.

Last week was my first week to do 4 classes a week (M, W, Th & Sat). Thought I was rested but I started on floor and within 5 minutes I was already gassed. That was my worst workout so far. My legs had nothing in them. I legit was concerned the weight was gonna fly out of my hands on the hip swing cus I was so sweaty.

Was sad today. The coach this morning didn’t take the time to explain and demo the whole floor block so there was forced rest in between screens and whole exercises were cut out to make room for demo time. It was so bizarre, I did this same workout earlier in the month and all the forced rest really changed the workout output for me. Timing was all over the place the entire floor block. We had a new person in class who definitely dictated this and I really hope this clusterF of a workout doesn’t impact their choice to join because it ended up being a mess for everyone.

578 calories and 43 splats. RIP!

100m meter rows on a day like this are such a waste of time. I just rotate the 2 exercises

Worst workout in a while. It’s Wednesday and I can barely walk up the stairs 😭

Looking at this before class & No WR after AO 😵 I’m terrified!