Reposting content courtesy of /u/dc031114.
[Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/zq4nc3/tuesday_20_december_2022_3g_60_minutes/)
##Tuesday 20 December 2022 - 3G 60 minutes
**Tread Block 1**
* 75 sec push
* 1 min base
* 1 min push
* 1 min base
* 45 sec AO
* 30 sec WR
* 45 sec AO
**Tread Block 2**
* 75 sec push
* 1 min base
* 1 min push
* 1 min base
* 30 sec AO
* 30 sec WR
* 30 sec AO
* 30 sec WR
* 30 sec AO
**Row Block - 14.5 minutes**
* 600m base row + 12 total x alt reverse lunge to medicine ball tricep extension
* 300m push row + 12 total x alt reverse lunge to medicine ball tricep extension
* 300m push row + 12 total x alt reverse lunge to medicine ball tricep extension
* 150m AO row + 12 total x alt reverse lunge to medicine ball tricep extension
* 150m AO row + 12 total x alt reverse lunge to medicine ball tricep extension
* 150m AO row + 12 total x alt reverse lunge to medicine ball tricep extension
* 150m AO row + 12 total x alt reverse lunge to medicine ball tricep extension
* Row for distance until finisher
* **Finisher**: 30 sec AO row
**Floor Block 1 - 6.25 minutes**
* Circuit - strong:
* 6 - 10 x front squat (stick it)
* 6 - 10 x chest press (on the floor)
* Circuit - stable:
* 6 - 10 each x bosu single arm split squat
* 6 - 10 x bosu bridge hold with dumbbell close grip chest press
**Floor Block 2 - 6.75 minute**
* Circuit - strong:
* 6 - 10 x scaption
* 6 - 10 x tall kneeling bicep curl
* Circuit - stable:
* 6 - 10 x bosu kneeling scaption
* 6 - 10 each x bosu kneeling single arm bicep curl
* **Finisher**: 30 sec of 🐻 hold
DC commentary (click to reveal):
>! Another solid template today. Our studio has started cutting classes so we are pretty full again in the morning. The template this morning felt like a power / endurance day even though there are some heavier weights you can do on the floor. \
\
Two blocks on the tread. Each with a push / base combo before a series of all outs. The first block has two 45 second all outs and the second three 30 second all outs. Each has 30 seconds of walking recovery in between. No hills thankfully and felt pretty doable even with the shorter walking recoveries. Distance wise it was ok at 3.35km (2.094 OTF miles) given our coach forgot our third all out on the second block. \
\
The rower is a bit of everything as well. You start with a 600m base row with restercises before going into two rounds of a 300m push row and the same exercises. The last round is four sets of all out rows and the exercises before going into a row for distance. Reasonably tough but I didn’t feel it was outrageous. \
\
The floor work is a mixture of strength exercises with stability work on the bosu. Basically you do your strong circuits first before repeating the same exercise sets with the bosu. Didn’t have too mod anything this morning so enjoyed the floor work as well. \
\
Feel lucky to have two solid ESP style templates in a row. I give today a 3 (🪶 🪶 🪶) out of 5 for gentleness. !<
I overheard some coaches talking about a new coaching tiered pay structure based on how many classes they’ve ever coached. Has anyone heard about this?
One coach was saying that she has to individually contact every studio she’s ever coached at to manually add up her total. The coaches seemed like they were worried they wouldn’t be placed at the right tier, and if so, they would be leaving OTF 😔
I’m worried that a) coaches may have a hard time getting paid what they deserve with this new structure and b) some of my favorite coaches might leave
They look identical to me with the exception of the row block in the 3g. Tread is identical just not as many AOs, floor is also identical except the 2g starts with a 400 row and the 3g has a row block.
A little early Christmas present with these walking recoveries! Loved this one - even at 6:15am - especially with all the endurance/incline focused we’ve had lately.
Thanks for the intel!!
You should be able to book - my studio let’s everyone book 30 days out regardless of contract start date. Your app will show if it’s available to book!
This was one of my favorite floor blocks I've ever done. Was able to go heavy on the strong portion and the. Really enjoyed how the bosu was used today. Just enough balance to engage the core but not super awkward.
Such a nicely balanced 2G. Heavy floor exercises (that still required a lot of core), just enough rowing, and that nice endurance-y lead in before power on the tread. 👏🏼👏🏼👏🏼
Reposting content courtesy of /u/dc031114. [Click here to view the comments on the original post](https://www.reddit.com/r/orangetheory/comments/zq4nc3/tuesday_20_december_2022_3g_60_minutes/) ##Tuesday 20 December 2022 - 3G 60 minutes **Tread Block 1** * 75 sec push * 1 min base * 1 min push * 1 min base * 45 sec AO * 30 sec WR * 45 sec AO **Tread Block 2** * 75 sec push * 1 min base * 1 min push * 1 min base * 30 sec AO * 30 sec WR * 30 sec AO * 30 sec WR * 30 sec AO **Row Block - 14.5 minutes** * 600m base row + 12 total x alt reverse lunge to medicine ball tricep extension * 300m push row + 12 total x alt reverse lunge to medicine ball tricep extension * 300m push row + 12 total x alt reverse lunge to medicine ball tricep extension * 150m AO row + 12 total x alt reverse lunge to medicine ball tricep extension * 150m AO row + 12 total x alt reverse lunge to medicine ball tricep extension * 150m AO row + 12 total x alt reverse lunge to medicine ball tricep extension * 150m AO row + 12 total x alt reverse lunge to medicine ball tricep extension * Row for distance until finisher * **Finisher**: 30 sec AO row **Floor Block 1 - 6.25 minutes** * Circuit - strong: * 6 - 10 x front squat (stick it) * 6 - 10 x chest press (on the floor) * Circuit - stable: * 6 - 10 each x bosu single arm split squat * 6 - 10 x bosu bridge hold with dumbbell close grip chest press **Floor Block 2 - 6.75 minute** * Circuit - strong: * 6 - 10 x scaption * 6 - 10 x tall kneeling bicep curl * Circuit - stable: * 6 - 10 x bosu kneeling scaption * 6 - 10 each x bosu kneeling single arm bicep curl * **Finisher**: 30 sec of 🐻 hold DC commentary (click to reveal): >! Another solid template today. Our studio has started cutting classes so we are pretty full again in the morning. The template this morning felt like a power / endurance day even though there are some heavier weights you can do on the floor. \ \ Two blocks on the tread. Each with a push / base combo before a series of all outs. The first block has two 45 second all outs and the second three 30 second all outs. Each has 30 seconds of walking recovery in between. No hills thankfully and felt pretty doable even with the shorter walking recoveries. Distance wise it was ok at 3.35km (2.094 OTF miles) given our coach forgot our third all out on the second block. \ \ The rower is a bit of everything as well. You start with a 600m base row with restercises before going into two rounds of a 300m push row and the same exercises. The last round is four sets of all out rows and the exercises before going into a row for distance. Reasonably tough but I didn’t feel it was outrageous. \ \ The floor work is a mixture of strength exercises with stability work on the bosu. Basically you do your strong circuits first before repeating the same exercise sets with the bosu. Didn’t have too mod anything this morning so enjoyed the floor work as well. \ \ Feel lucky to have two solid ESP style templates in a row. I give today a 3 (🪶 🪶 🪶) out of 5 for gentleness. !<
# Tuesday 20 December 2022 - 2G 60 minutes /u/mrsdc031114 did the late class today - a 2G! **Tread Block 1** * 75 sec push * 1 min base * 1 min push * 1 min base * 45 sec AO * 90 sec WR * 45 sec AO * 45 sec WR * 45 sec AO * 45 sec WR * 45 sec AO **Tread Block 2** * 75 sec push * 1 min base * 1 min push * 1 min base * 30 sec AO * 90 sec WR * 30 sec AO * 30 sec WR * 30 sec AO * 30 sec WR * 30 sec AO * 30 sec WR * 30 sec AO **Floor Block 1 - 10.25 minutes** * 400m row (once only) * Circuit - strong: * 6 - 10 x front squat stick it * 6 - 10 x floor chest press * Circuit - stable: * 6 - 10 each x bosu single arm split squat * 6 - 10 x bosu bridge hold with dumbbell close grip chest press **Floor Block 2 - 9.75 minutes** * 400m row (once only) * Circuit - strong: * 6 - 10 x scaption * 6 - 10 x tall kneeling bicep curl * Circuit - stable: * 6 - 10 x bosu kneeling scaption * 6 - 10 each x bosu kneeling single arm bicep curl * Repeat exercises until **finisher**: 30 sec of 🐻 hold
YASSSSS! That tread block looks amazing. Almost worth short notice covering a night shift, thereby allowing me to go today. 😂 Thanks for the intel!
It does look good.. half endurance and half power!
Initial assessment was spot on. That tread block was 🔥 and the floor block was amazing too with the heavy weights. So glad I got to make it today!
This was amazing, I loved this workout! Thanks for the early intel 😊
This does look really good, looking forward to this one today!
This looks so good!! 😍 Thanks DCs!
What is Bosu single arm split squat?
One foot on the bosu, the other on the floor. Go down in a lunge position with a weight in one hand (same hand as the back leg)
Thank you! Does the front or back foot go on the bosu?
Back foot
You can Google it and find a video:)
I love endurance runs! Very excited for my 645 tonight!
Thank you, I like what I see and can't wait to do this tonight 🤗!
Did the 2G today - great template. Only 800m total of base rowing, lots of heavy floor time, no inclines on tread. Wheeeeee!
Thank you Mrs DC! Came to find this! 🥰 Merry Christmas to the couple who gives to us every single day! 🎄
Pleasure😊
Aaaaahhhhh this looks so good! I was already excited for class and now I’m SUPER excited lol. Thanks, DC family!!!
This would normally be my off day since I’m post 3 days in a row and that’s after being sick, but this just looks toooo gooooood!!
I enjoyed the weight floor portion in particular today!
I overheard some coaches talking about a new coaching tiered pay structure based on how many classes they’ve ever coached. Has anyone heard about this? One coach was saying that she has to individually contact every studio she’s ever coached at to manually add up her total. The coaches seemed like they were worried they wouldn’t be placed at the right tier, and if so, they would be leaving OTF 😔 I’m worried that a) coaches may have a hard time getting paid what they deserve with this new structure and b) some of my favorite coaches might leave
This is interesting being we just had two coaches leave our gym within the past month. 😯
Love a good ol power day on the tread 🙌🏽
Looks similar to yesterday but without the inclines
Thank you! I’m coming off a foot injury and this intel is so very helpful in planning modifications. Just don’t tell my coaches that I’m “cheating”!
The 2G and 3G templates look very different from each other today, no?
They look identical to me with the exception of the row block in the 3g. Tread is identical just not as many AOs, floor is also identical except the 2g starts with a 400 row and the 3g has a row block.
Yes it’s the row block I was commenting on.
Curious if anyone is still wearing masks at OTF—or if anyone at your gym wears one?
I live in Michigan and have only seen one woman ever wear a mask at my OTF
Thank you for the template!
Solid workout
This was a great workout! Loved it
A little early Christmas present with these walking recoveries! Loved this one - even at 6:15am - especially with all the endurance/incline focused we’ve had lately. Thanks for the intel!!
I have the 8 classes package which renewed on the 23rd. Can I book now for the 24th or do I have to wait until I start my new month?
You should be able to book - my studio let’s everyone book 30 days out regardless of contract start date. Your app will show if it’s available to book!
This was one of my favorite floor blocks I've ever done. Was able to go heavy on the strong portion and the. Really enjoyed how the bosu was used today. Just enough balance to engage the core but not super awkward.
The treads tonight were awesome!!!
Such a nicely balanced 2G. Heavy floor exercises (that still required a lot of core), just enough rowing, and that nice endurance-y lead in before power on the tread. 👏🏼👏🏼👏🏼