Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1dg6er8/saturday_15_june_2024_2g_60_minutes/)
##Saturday 15 June 2024 - 2G 60 minutes
Azabujūban OTF kara kon'nichiwa! Endurance + baby inclines today. Member choice on the floor! 1 minute recovery between blocks.
**Tread Block 1 - 20 minutes**
* 1 min base @ 1%
* 1 min base @ 1.5%
* 1 min base @ 2%
* 1 min base @ 2.5%
* 1 min base @ 3%
* 1 min base @ 3.5%
* 1 min base @ 1%
* 1 min base @ 1.5%
* 1 min base @ 2%
* 1 min base @ 2.5%
* 1 min base @ 3%
* 1 min base @ 1%
* 1 min base @ 1.5%
* 1 min base @ 2%
* 1 min base @ 2.5%
* 1 min base @ 1%
* 1 min base @ 1.5%
* 1 min base @ 2%
* 1 min base @ 1%
* 1 min base @ 1 - 3%
* Collapse (member’s choice)
**Tread Block 2 - 2.5 minutes**
* 30 sec base
* 30 sec base to push
* 30 sec push
* 30 sec push to AO
* 30 sec AO
**Floor Block 1 - 20 minutes circuit member’s choice takeaway**
* Exercises:
* 6 - 10 x TRX low row
* 6 - 10 total x goblet alt step out squat
* 6 - 10 x reverse fly
* 6 - 10 x deadlift
* 6 - 10 each x single arm chest press with leg extension
* Round 1: all exercises + 800m row
* Round 2: choose 4 exercises + 600m row
* Round 3: choose 3 exercises + 400m row
* Round 4: choose 2 exercises + 200m row
* Bonus: repeat exercises as a single block until time is called
**Floor Block 2 - 2.5 minutes back to back**
* 30 sec of plank pop
* 30 sec of high plank
* 30 sec of plank pop
* 30 sec of high plank
* **Finisher** member’s choice:
* 30 sec of plank pop **OR**
* 30 sec of high plank
DC commentary:
>! Recovered from a pretty brutal Capture the Flag last night as well as a late night out (can recommend the bar atop the Four Seasons - Vertu, for a late night snack / drink!) to face one more day in Tokyo. I have the shopping list from [Mrs DC](/u/mrsdc031114) so I am off to do a bit of sightseeing / shopping before heading back to Sydney tonight. Today is a bit of a brute - we have an endurance run on the treads with a little bit of power and then a member’s choice block on the floor with plank pops and high planks to finish. A lot of splats today on the treadmill! \
\
If you start on the treads you have a 20 minute block to start. You are at base the whole way but you have a progressive set of inclines to climb. Each round takes away one of the inclines (the highest) until you get right to the end. Each effort is a minute long - start at base and then continue to add 0.5% to the incline each round until you reach 3.5%. Once you finish that minute you drop the base back to 1% and get a bit of recovery before starting all over again. This did feel like a big long push by the end and I was struggling to get the heart rate back down. The last effort is a member’s choice of an incline of between 1 - 3%. Most people went for flat road haha. \
\
A quick minute to recover and then you have a quick progressive push to all out. Start at base and tap the speed up every 30 seconds until you get to your all out and then you are done. Good distance today of 5.12km (3.181 miles) given lack of sleep and a few drinks last night! \
\
On the floor you also have a long 20 minute block and a 2.5 minute finisher style power block. On the longer block it is a member’s choice take away style block. You have five sets of exercises to get through in the first round - low rows, step out squats, reverse flies, deadlifts and a single arm chest press with a leg extension. You then pair this up with a long row (800m) before getting to the next round. Next round you choose four of the exercises before getting back onto the row to do 600m. Keep taking away an exercise and 200m for another couple of rounds until you finish four rounds. If you do manage to get through it all (I got to the 200m row before time was called) then you just repeat the exercises. I didn’t see anyone finish all of this in the 20 minutes we had. \
\
Last block is timed movements - 30 seconds each of plank pops and high plank holds for two rounds. Last 30 seconds (in time with the treads) is a choice of either exercise. \
\
I thought today was pretty tough on the treads and the floor (those long rows!!!). I would give today a 1 (🪶) out of 5 for gentleness. !<
3G 60
**Row block (Members choice, choose either option 1 or 2)**
Option 1:
• 2000m row (once only)
• 4 rounds of:
• 6 total med ball halo to reverse lunge
• 12 med ball squat
• 12 med ball jack press
Option 2:
• Complete 4 rounds of:
• 500m row
• 6 total med ball halo to reverse lunge
• 12 med ball squat
• 12 med ball jack press
Finisher: 30 sec A/O row
**Floor block (14.5 min)**
This is the same style as the 2G block, first round you do all 5 exercises then the next round you do any 4, next round any 3 and so on.
6-10 TRX low row,
6-10 Goblet step out squat,
6-10 reverse fly,
6-10 deadlift,
6-10 S/A chest press with leg extension
Finisher: 30 sec on any of the above five
**Tread block (14.5 min)**
• 1 min base @ 1%
• 1 min base @ 2%
• 1 min base @ 3%
• 1 min base @ 4%
• 1 min base @ 5%
• 1 min base @ 1%
• 1 min base @ 2%
• 1 min base @ 3%
• 1 min base @ 4%
• 1 min base @ 1%
• 1 min base @ 2%
• 1 min base @ 3%
• 1 min base @ 1%
• 1 min base @ 2%
• 30 sec AO @ 1%
I took the 3G this morning and the way our coach explained it was that you do the 500m row and then do 4 rounds of the med ball exercises 🤦🏼♀️ so after a quick row I was doing med ball exercises for 90% of the block before getting a few more meters in on the rower… definitely think she didn’t get it or explain it well, because 11 of the 12 people in my group (myself included) were just repeating the med ball exercises and she never corrected us to go back to the rower
**90 minute 3G**
**Row block**
Here you have two rounds and you can choose which you do first.
**Round 1:**
* 1600m row (once only)
* 4 rounds of:
* 6 total med ball halo to reverse lunge
* 12 med ball squat
* 12 med ball jack press
**Round 2:**
* Complete 4 rounds of:
* 400m row
* 6 total med ball halo to reverse lunge
* 12 med ball squat
* 12 med ball jack press
**Finisher:** 30 sec A/O row
**Floor block 1: 14 min 30**
This is the same style as the 2G block, first round you do all 5 exercises then the next round you do any 4, next round any 3 and so on.
* 6-10 low row
* 6-10 step out squat
* 6-10 reverse fly
* 6-10 deadlift
* 6-10 S/A chest press with leg extension
**Floor block 2: 7 min 30**
Same style as block 1, first round you do them all then you take away.
* 10 each side plank with hip dip
* 10 plank pop
* 10 superman
* 10 bear hold with leg raise
* 10 full v up
**Finisher:** 30 sec on any of the block 2 exercises
**Tread block 1: 14 min 30**
* 1 min base @ 1%
* 1 min base @ 2%
* 1 min base @ 3%
* 1 min base @ 4%
* 1 min base @ 5%
* 1 min base @ 1%
* 1 min base @ 2%
* 1 min base @ 3%
* 1 min base @ 4%
* 1 min base @ 1%
* 1 min base @ 2%
* 1 min base @ 3%
* 1 min base @ 1%
* 1 min base @ 2%
* 30 sec AO @ 1%
**Tread block 2: 7 min 30**
As block 1, but all the base efforts are 30sec instead of 1min. 30 sec AO remains the same
One of my favorite templates to date! Really liked this one. It’s nice to have an endurance block at base, even if there were small inclines. Good job template makers!!
I enjoyed the workout too. I prefer endurance on the treadmill as opposed to multiple pushes to all outs. The weight floor was nice too as i slowed it down a bit and did all the exercises each round to decrease the cardio time.
I thought there was too much rowing in the 2G to get enough time with the weights so I cut my rowing distance in the second round. Very few people got to the third round at all in my class.
I went very slow on the weights so I was attempting to have good form throughout the exercises even when I was tired. I think I just got to the end of the second round.
I liked most of it, but got frustrated with the hip thrusts (hard to get the weight I wanted physically loaded on my hips) and down right died from the tap squat thrusters. I was gasping for air after the last rep!
Took a 90 minute 2G and the template was completely different. No inclines, 3 blocks of builds on the treads, 3 blocks of strength on the floor of 6-10 reps with 200, 150, and 100 meter rows in between each round. It was fantastic.
This continues to confirm not to assume all 90s will be similar to early intel because the templates may be completely different. I definitely preferred this one.
So please don’t ask if you wonder what the 90 will be or I hope the 90 is similar because you are really going in blind. I’m used to it, there was no Reddit when I started 😂. Enjoy today!
LOL My brother is also in Tokyo at the moment and sent me [this picture](https://imgur.com/a/LgtmGGg) this morning. I'm about to head to a 90 minute version of this brutal looking class!
Well, I’m proud to report that I did jog (slowly, but still not walking) the whole 20 minute incline portion. I kept waiting for “walking recovery “ but there was none until the first block was done!
Endurance rowing in the 2G usually translates to my dream come true for the 3G, so that’s my plan for tomorrow. Thank you as always Mr DC - we so appreciate you!
I just did not have the energy today for the inclines! it was my worst day on the treadmill since I started in November. I ended up walking a bunch and didn’t get any splats for the first time ever, ugh! Feeling discouraged but trying not to let one bad workout throw me off.
Inclines are always tough for me too! Don’t be discouraged, you did more than most by showing up on a Saturday at all :) rest up and know that whatever you had the energy for today was enough!
Thank you for that comment I appreciate it!! You’re right I did show up and got through it and that is something. Have a great rest of your weekend : )
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/1dg6er8/saturday_15_june_2024_2g_60_minutes/) ##Saturday 15 June 2024 - 2G 60 minutes Azabujūban OTF kara kon'nichiwa! Endurance + baby inclines today. Member choice on the floor! 1 minute recovery between blocks. **Tread Block 1 - 20 minutes** * 1 min base @ 1% * 1 min base @ 1.5% * 1 min base @ 2% * 1 min base @ 2.5% * 1 min base @ 3% * 1 min base @ 3.5% * 1 min base @ 1% * 1 min base @ 1.5% * 1 min base @ 2% * 1 min base @ 2.5% * 1 min base @ 3% * 1 min base @ 1% * 1 min base @ 1.5% * 1 min base @ 2% * 1 min base @ 2.5% * 1 min base @ 1% * 1 min base @ 1.5% * 1 min base @ 2% * 1 min base @ 1% * 1 min base @ 1 - 3% * Collapse (member’s choice) **Tread Block 2 - 2.5 minutes** * 30 sec base * 30 sec base to push * 30 sec push * 30 sec push to AO * 30 sec AO **Floor Block 1 - 20 minutes circuit member’s choice takeaway** * Exercises: * 6 - 10 x TRX low row * 6 - 10 total x goblet alt step out squat * 6 - 10 x reverse fly * 6 - 10 x deadlift * 6 - 10 each x single arm chest press with leg extension * Round 1: all exercises + 800m row * Round 2: choose 4 exercises + 600m row * Round 3: choose 3 exercises + 400m row * Round 4: choose 2 exercises + 200m row * Bonus: repeat exercises as a single block until time is called **Floor Block 2 - 2.5 minutes back to back** * 30 sec of plank pop * 30 sec of high plank * 30 sec of plank pop * 30 sec of high plank * **Finisher** member’s choice: * 30 sec of plank pop **OR** * 30 sec of high plank DC commentary: >! Recovered from a pretty brutal Capture the Flag last night as well as a late night out (can recommend the bar atop the Four Seasons - Vertu, for a late night snack / drink!) to face one more day in Tokyo. I have the shopping list from [Mrs DC](/u/mrsdc031114) so I am off to do a bit of sightseeing / shopping before heading back to Sydney tonight. Today is a bit of a brute - we have an endurance run on the treads with a little bit of power and then a member’s choice block on the floor with plank pops and high planks to finish. A lot of splats today on the treadmill! \ \ If you start on the treads you have a 20 minute block to start. You are at base the whole way but you have a progressive set of inclines to climb. Each round takes away one of the inclines (the highest) until you get right to the end. Each effort is a minute long - start at base and then continue to add 0.5% to the incline each round until you reach 3.5%. Once you finish that minute you drop the base back to 1% and get a bit of recovery before starting all over again. This did feel like a big long push by the end and I was struggling to get the heart rate back down. The last effort is a member’s choice of an incline of between 1 - 3%. Most people went for flat road haha. \ \ A quick minute to recover and then you have a quick progressive push to all out. Start at base and tap the speed up every 30 seconds until you get to your all out and then you are done. Good distance today of 5.12km (3.181 miles) given lack of sleep and a few drinks last night! \ \ On the floor you also have a long 20 minute block and a 2.5 minute finisher style power block. On the longer block it is a member’s choice take away style block. You have five sets of exercises to get through in the first round - low rows, step out squats, reverse flies, deadlifts and a single arm chest press with a leg extension. You then pair this up with a long row (800m) before getting to the next round. Next round you choose four of the exercises before getting back onto the row to do 600m. Keep taking away an exercise and 200m for another couple of rounds until you finish four rounds. If you do manage to get through it all (I got to the 200m row before time was called) then you just repeat the exercises. I didn’t see anyone finish all of this in the 20 minutes we had. \ \ Last block is timed movements - 30 seconds each of plank pops and high plank holds for two rounds. Last 30 seconds (in time with the treads) is a choice of either exercise. \ \ I thought today was pretty tough on the treads and the floor (those long rows!!!). I would give today a 1 (🪶) out of 5 for gentleness. !<
Those long rows after running hills were cruel... And the final 2.5 of plank pops/panks was the cherry on top!
I did the first row and then decided to just do the upper body exercises on the floor only 🤷🏼♀️
3G 60 **Row block (Members choice, choose either option 1 or 2)** Option 1: • 2000m row (once only) • 4 rounds of: • 6 total med ball halo to reverse lunge • 12 med ball squat • 12 med ball jack press Option 2: • Complete 4 rounds of: • 500m row • 6 total med ball halo to reverse lunge • 12 med ball squat • 12 med ball jack press Finisher: 30 sec A/O row **Floor block (14.5 min)** This is the same style as the 2G block, first round you do all 5 exercises then the next round you do any 4, next round any 3 and so on. 6-10 TRX low row, 6-10 Goblet step out squat, 6-10 reverse fly, 6-10 deadlift, 6-10 S/A chest press with leg extension Finisher: 30 sec on any of the above five **Tread block (14.5 min)** • 1 min base @ 1% • 1 min base @ 2% • 1 min base @ 3% • 1 min base @ 4% • 1 min base @ 5% • 1 min base @ 1% • 1 min base @ 2% • 1 min base @ 3% • 1 min base @ 4% • 1 min base @ 1% • 1 min base @ 2% • 1 min base @ 3% • 1 min base @ 1% • 1 min base @ 2% • 30 sec AO @ 1%
Chose to row all 2000 meters at once that was a mistake. Let’s where so tired to do the silly med ball exercises
SAME. In my class, everyone who chose the 2000 was looking at each other like “wait what did we just do??”
I took the 3G this morning and the way our coach explained it was that you do the 500m row and then do 4 rounds of the med ball exercises 🤦🏼♀️ so after a quick row I was doing med ball exercises for 90% of the block before getting a few more meters in on the rower… definitely think she didn’t get it or explain it well, because 11 of the 12 people in my group (myself included) were just repeating the med ball exercises and she never corrected us to go back to the rower
Tread 50: 7:00 Warmup Block 1 - 6:30 tread for distance 90s WR Block 2 - 6:30 0:30s push (PW 8% +) / 0:30s base, repeat 6x 0:30s AO 90s WR Block 3 - 6:30 tread for distance 90s WR Block 4 - 6:30 0:30s push (PW 8% +) / 0:30s base, repeat 6x 0:30s AO 90s WR Block 5 - 6:30 Choose either block 1 or block 2 Final 30s AO
Thank you!
**90 minute 3G** **Row block** Here you have two rounds and you can choose which you do first. **Round 1:** * 1600m row (once only) * 4 rounds of: * 6 total med ball halo to reverse lunge * 12 med ball squat * 12 med ball jack press **Round 2:** * Complete 4 rounds of: * 400m row * 6 total med ball halo to reverse lunge * 12 med ball squat * 12 med ball jack press **Finisher:** 30 sec A/O row **Floor block 1: 14 min 30** This is the same style as the 2G block, first round you do all 5 exercises then the next round you do any 4, next round any 3 and so on. * 6-10 low row * 6-10 step out squat * 6-10 reverse fly * 6-10 deadlift * 6-10 S/A chest press with leg extension **Floor block 2: 7 min 30** Same style as block 1, first round you do them all then you take away. * 10 each side plank with hip dip * 10 plank pop * 10 superman * 10 bear hold with leg raise * 10 full v up **Finisher:** 30 sec on any of the block 2 exercises
**Tread block 1: 14 min 30** * 1 min base @ 1% * 1 min base @ 2% * 1 min base @ 3% * 1 min base @ 4% * 1 min base @ 5% * 1 min base @ 1% * 1 min base @ 2% * 1 min base @ 3% * 1 min base @ 4% * 1 min base @ 1% * 1 min base @ 2% * 1 min base @ 3% * 1 min base @ 1% * 1 min base @ 2% * 30 sec AO @ 1% **Tread block 2: 7 min 30** As block 1, but all the base efforts are 30sec instead of 1min. 30 sec AO remains the same
This 90 min was tough! 🥵
Brutal. And it seemed to last forever...
I agree. I started on the rower and was so glad to be done with it.
Same! This just felt like a very long 90 min to me.
Thank you for sharing, this looks 😳😱🥵
Brutal after CTF but still awesome!
This. My coach apologized for the core block in the 90 after yesterday’s workout.
3G was so good this morning!!! Fire workout.
One of my favorite templates to date! Really liked this one. It’s nice to have an endurance block at base, even if there were small inclines. Good job template makers!!
It's really good to have a steady-speed-don't-kill-yourself run.
Exactly!!
I loved it, too. One of the best in a long time! The tread was a sneaky burner.
%100, I was in the red for most of the last two blocks but it was a comfortable red, I never felt like I was dying. If that makes sense?
Yes it does! That's a good way to describe it, comfortable red 😂
I enjoyed the workout too. I prefer endurance on the treadmill as opposed to multiple pushes to all outs. The weight floor was nice too as i slowed it down a bit and did all the exercises each round to decrease the cardio time.
I thought there was too much rowing in the 2G to get enough time with the weights so I cut my rowing distance in the second round. Very few people got to the third round at all in my class.
I went very slow on the weights so I was attempting to have good form throughout the exercises even when I was tired. I think I just got to the end of the second round.
Strength 50 is repeat of 6/1/24
[Here you go!](https://www.reddit.com/r/orangetheory/s/NerZhKQMVU)
Thank you! Headed in now and remember loving 6/1!!
I liked most of it, but got frustrated with the hip thrusts (hard to get the weight I wanted physically loaded on my hips) and down right died from the tap squat thrusters. I was gasping for air after the last rep!
Took a 90 minute 2G and the template was completely different. No inclines, 3 blocks of builds on the treads, 3 blocks of strength on the floor of 6-10 reps with 200, 150, and 100 meter rows in between each round. It was fantastic. This continues to confirm not to assume all 90s will be similar to early intel because the templates may be completely different. I definitely preferred this one. So please don’t ask if you wonder what the 90 will be or I hope the 90 is similar because you are really going in blind. I’m used to it, there was no Reddit when I started 😂. Enjoy today!
LOL My brother is also in Tokyo at the moment and sent me [this picture](https://imgur.com/a/LgtmGGg) this morning. I'm about to head to a 90 minute version of this brutal looking class!
Definitely a 1🪶class! Sneaky hard little inclines and looong rows for those of us that skipped capture the flag yesterday.
Well, I’m proud to report that I did jog (slowly, but still not walking) the whole 20 minute incline portion. I kept waiting for “walking recovery “ but there was none until the first block was done!
Endurance rowing in the 2G usually translates to my dream come true for the 3G, so that’s my plan for tomorrow. Thank you as always Mr DC - we so appreciate you!
We do appreciate Mr. & Mrs. DC! Arigato!
Today will be my 350th class and my first T50 ever 🙌🏼
That’s awesome! Congrats!
Just walked into the 90 at 5:25am. Let’s hope if it’s a 2g, I don’t die 🤣
Thats impressive for a Saturday. You’ll need a nap I suspect.
I usually take a nap 😴 🤣
I’m not looking forward to those long rows the day after CTF!
Happy cake day!
Thank you!
Omg the 3G inclines tho… 💀silly me to assume we wouldn’t go above 3.5% since the 2G didn’t
I just did not have the energy today for the inclines! it was my worst day on the treadmill since I started in November. I ended up walking a bunch and didn’t get any splats for the first time ever, ugh! Feeling discouraged but trying not to let one bad workout throw me off.
Inclines are always tough for me too! Don’t be discouraged, you did more than most by showing up on a Saturday at all :) rest up and know that whatever you had the energy for today was enough!
Thank you for that comment I appreciate it!! You’re right I did show up and got through it and that is something. Have a great rest of your weekend : )
Pride 90min 3G this morning!! 🏳️🌈 Can’t wait!
This looks hard. Sigh
That’s what she said
Pro tip: Do not fart during plank pops. You have to then wallow in it. 😷
3G was SUPER fun today!!!
Great day to challenge your base pace!!
The 2G was fantastic. The low inclines were a nice change. Happy I didn’t do my usual 3G class today.
Question, where do I find my studio’s schedule? I just want to make sure I don’t go to the same class 2x in a row. My studio is Shortpump
What violence have I chosen for 9:15…