u/dc031114

Hopefully splatty behaves himself today and doesn’t pre-emptively move intel. Today we have a SEP (strength, endurance and power) template.

In the strength part we had another elevation challenge. I am at studio with older treads so we just did it timed.

Tread Block 1 - 7 minutes

• Goal: accumulate 10m / 30ft of elevation gain per round
• Tread @ 5% until you have gained 10m / 30ft (PW @ 5% to gain 6m / 20ft)
• WR until ready to begin next round
• Increase incline by 1% each round
• Repeat until time is called

75 sec WR, get to base when ready

Tread Block 2 - 7 minutes

• Goal: increase your push pace each round
• 30 sec push (PW @ 8%+)
• 45 sec base
• 30 sec push (PW @ 8%+)
• 1 min base
• 30 sec push (PW @ 8%+)
• 75 sec base
• 30 sec push (PW @ 8%+)
• 90 sec base
• 30 sec push (PW @ 8%+)

75 sec WR, get to base when ready

Tread Block 3 - 7 minutes

• Goal: increase your all out pace each round
• 30 sec AO (PW @ 10%+)
• 45 sec WR
• 30 sec AO (PW @ 10%+)
• 1 min WR
• 30 sec AO (PW @ 10%+)
• 75 sec WR
• 30 sec AO (PW @ 10%+)
• 90 sec WR
• Finisher: 30 sec AO (PW @ 10%+)

90 sec to transition to the floor

Floor Block 1 - 15.25 minutes

• Part 1 - Strength (0:00 - 8:15):
  • Buy-in: 300m row (1:3 tempo)
  • Circuit:
    • 8 total x alt lateral lunge to bicep curl
    • 8 each x bosu single arm chest press with leg raise
    • Repeat until ready for next part
• Part 2 - Endurance (8:15 - 15:15):
  • Buy-in: 300m row (1:2 tempo)
  • Circuit:
    • 12 x high row to deadlift
    • 12 x bosu kneeling tricep extension
    • Repeat until time is called

75 sec recovery

Floor Block 2 - 7 minutes

• Buy-in: 300m row (1:1 tempo)
• Circuit - unilateral:
  • 4 each x single arm reverse lunge to press
  • 4 each x bosu kneeling hip thrust with low to high chop
  • Repeat until time for finisher
• Finisher: 30 sec of bosu full v-up (hands on bosu)

DC commentary: >! Have another one of those elevation challenges that doesn’t work with the old treads. Coach adjusted though and just had us do timed runs for the strength portion with a little walking recovery in between. On the floor you also have the SEP set-up with 300m rows and bosu work for your core.

On the treadmill what you are supposed to start with is an elevation challenge. Tread is set at 5% and go as fast as you need to to hit 10m / 30ft of elevation gain (6m / 20ft if you are power walking). Once you hit the elevation target then you walk for a bit before repeating at a higher incline. The idea is that it should take you less time at the higher inclines provided you can stay at the same pace. Repeat this for the full 7 minutes and then you are done!

Next one is not too bad. Fixed pushes of 30 seconds with an increasing amount of base in between - 45 seconds up to 90 seconds. The goal here is to increase your push pace a little each round.

Last block is like the second but this time the pushes are all outs and the base is a walking recovery. Not too bad at all. Good distance of 5.1km (3.17 miles) in the tread blocks.

On the floor you have 2 blocks. The first is a combined strength and endurance block. First part is just over 8 minutes to do a tempo row of 300m before a circuit of a lateral lunge to bicep curl and then a chest press on the bosu with the leg lift. Once the coach calls time for the endurance part you are doing another 300m row and then high rows to deadlifts (a bit annoying given I can deadlift more than I can high rows) and then tricep extensions on the bosu.

Last block is power and you have another 300m row (lets just call it an all out) followed by more lunges into a press and then a hip thrust on the bosu with a low to high chop. Repeat this until the finisher of full v-ups on the bosu for 30 seconds.

Plenty of rowing and core work today with the bosu. I would give today a 3 (🪶 🪶 🪶) out of 5 for gentleness even with all the lunges. !<

Naughty splatty deleted the intel too early.. reposting..

Nice little run / row this morning. Endurance on the treads with some long pushes and power rows to test the legs.

TRX work on the floor to test the core and shoulders. Chest and legs for the weighted work.

Tread / Row Block - 23.5 minutes

• Round 1:
  • 320m / 0.2 mile push (PW 160m / 0.1 miles @ 6%+)
  • 100m AO row, rest
• Round 2:
  • 640m / 0.4 mile push (PW 320m / 0.2 miles @ 5%+)
  • 150m AO row, rest
• Round 3:
  • 960m / 0.6 mile push (PW 480m / 0.3 miles @ 5%+)
  • 200m AO row, rest
• Round 4:
  • 640m / 0.4 mile push (PW 320m / 0.2 miles @ 5%+)
  • 150m AO row, rest
• Round 5:
  • 320m / 0.2 mile push (PW 160m / 0.1 miles @ 6%+)
  • 100m AO row, rest
• Bonus: tread until time for finisher
• Finisher: 1 min AO at current station

90 sec to transition to the floor

Floor Block 1 - 11 minutes

• Buy-in - 0:00 - 2:30:
  • 30 sec of TRX rollout
  • 30 sec of TRX 11 o’clock to 1 o’clock press
  • 30 sec rest
  • 30 sec of TRX rollout
  • 30 sec of TRX 11 o’clock to 1 o’clock press
• Circuit:
  • 12 x floor close grip chest press
  • 12 x floor pullover
  • 12 total x seated oblique knee tuck
  • repeat until buy-out
• Buy-out - 10:00 - 11:00:
  • 1 min of high plank alt knee drive OR
  • 1 min of TRX high plank alt knee drive (feet in straps)

90 sec recovery

Floor Block 2 - 11 minutes

• Buy-in - 0:00 - 2:30:
  • 30 sec of TRX overhead squat
  • 30 sec of TRX alt wall slides
  • 30 sec rest
  • 30 sec of TRX overhead squat
  • 30 sec of TRX alt wall slides
• Circuit:
  • 12 total x goblet alt transverse squat
  • 12 x sumo deadlift
  • 12 total x low plank alt knee tap
  • repeat until buy-out
• Finisher - 10:00 - 11:00:
  • 1 min of high plank knee tuck OR
  • 1 min of TRX high plank knee tuck (feet in straps)

DC commentary: >! Nice little run / row today. My favourite ones are when we can pair an endurance run with power rows and it is all self timed. We have plenty of TRX work on the floor this morning with higher reps of weighted moves to really burn out the legs, triceps and chest.

On the treadmill and the rower yo have 23 and a half minutes to get through 5 rounds of a run / row. Starting with a 320m / 0.2 mile push you then go into a 100m all out row.

From here you move to a 640m / 0.4 mile push, 150m row before you reach the top of the pyramid with a 960m / 0.6 mile push effort into a 200m row. Now you have reached the top you work your way down the pyramid, maintaining your push paces all the way down.

Once done (and most people finished the run / row) you will have a tread for time until the finisher, a minute all out at what ever station you are on. Good distance this morning of 1.98km (1.23 miles) in the bonus round for 4.86km (3.02 miles) all up.

On the floor you have 2 blocks. Each block has a 2 and a half minute buy-in of TRX work before a circuit and then a buy-out for a minute. In the first block this TRX work is 30 seconds of a rollout, then 30 seconds of a 11 to 1 o’clock press, rest and then repeat. Your circuit then is a close grip chest press on the floor, then a pullover followed by knee tucks. Your buy-out is a punishing minute of high plank knee drives. No one took up the option to put their feet in the straps!

Last block is much the same. You have the buy-in of overhead squats + wall slides before a circuit of transverse squats, deadlifts and knee taps. Repeat this until the finisher of knee tucks - either using the straps or not.

Reasonably tough run / row though it was quite enjoyable. Next time will try and get to the 2km mark! Core month was on full show with the buy-ins and buy-outs. I would give today a 2 (🪶 🪶) out of 5 for gentleness. !<

Happy Mother’s Day Mrs DC!.

We have power on the treads and a pretty challenging floor block today. Lots of walking recovery on offer for the treads but the floor is pretty much non-stop.

Tread Block 1 - 3 minutes

• 3 min tread

1 min WR, get to base when ready

Tread Block 2 - 6 minutes

• 30 sec AO (PW @ 10%+)
• 1 min WR
• 1 min AO (PW @ 10%+)
• 1 min WR
• 30 sec AO (PW @ 10%+)
• 1 min WR
• 1 min AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 3 - 12 minutes

• 30 sec AO (PW @ 10%+)
• 90 sec WR
• 1 min AO (PW @ 10%+)
• 90 sec WR
• 30 sec AO (PW @ 10%+)
• 90 sec WR
• 1 min AO (PW @ 10%+)
• 90 sec WR
• 30 sec AO (PW @ 10%+)
• 90 sec WR
• Finisher: 1 min AO (PW @ 10%+)

90 sec to transition to the floor

Floor Block 1 - 10 minutes

• Buy-in:
  • Round 1 - 1 min to complete: 100m row, check & remember average watts, recover until ready for next round
  • Round 1 - 1 min to complete: 200m row, check & remember average watts, recover until ready for next round
  • Round 1 - 1 min to complete: 300m row, check & remember average watts, collapse (member’s choice) and then recover until ready to start circuit
• Circuit (3:00 - 10:00) complex:
  • 8 x overhead tricep extension
  • 8 x 2 handed dumbbell squat
  • 8 each x low bench high plank single arm low row
  • Repeat until time is called

90 sec recovery

Floor Block 2 - 12 minutes circuit:anchor complex

• Round 1:
  • 4 x clean
  • 8 total x alt shoulder press with rotation
  • 4 x clean
  • 8 total x alt step-out deadlift
  • 4 x clean
  • 8 total x front loaded neutral grip alt reverse lunge
  • 4 x clean
  • 4 x low bench full burpee to squat jack
• Round 2:
  • 4 x skier swing
  • 8 total x alt shoulder press with rotation
  • 4 x skier swing
  • 8 total x alt step-out deadlift
  • 4 x skier swing
  • 8 total x front loaded neutral grip alt reverse lunge
  • 4 x skier swing
  • 4 x low bench full burpee to squat jack
• Round 3 - repeat until time for finisher:
  • 8 total x alt shoulder press with rotation
  • 8 total x alt step-out deadlift
  • 8 total x front loaded neutral grip alt reverse lunge
  • 4 x low bench full burpee to squat jack
• Finisher: 1 min of high plank alt dumbbell tap

DC commentary: >! Power day to day for our Mother’s Day here in Australia. We have alternating all outs on the treadmill and then anchor circuits on the floor.

On the treads you have a little primer block to start - a 3 minute tread for distance before you get into your all outs.

Alternating 30 second and 1 minute all outs with a minute to walk in between. Finish 2 rounds of this before the block finishes.

Next block is more of the same but this time there is 3 rounds but you have 90 seconds to walk in between. Nothing too dramatic here and thought this was pretty doable. Good distance this morning of 5.05km (3.14 miles).

On the floor you start with a 3 minute little buy-in. 3 rounds of a minute to hit 100, 200 and 300m in the row. The last round is pretty hard and you should be at an all out here to try and hit that last distance.

From here you are in to a circuit of tricep extensions, squats and low rows using the bench.

Last block is very hard. You have three rounds to get through. The first two use a power move as an anchor - cleans in the first and skier swings in the second. The exercises in between are a shoulder press, deadlifts, lunges and then the dreaded full burpee into a squat jack. I found this very tough and barely got to the third round (which is just repeating non anchor exercises). Your finisher today is a minute of a high plank of dumbbell taps.

Today I thought the floor was harder than the tread. I would give today a 2 (🪶 🪶) out of 5 for gentleness. !<

ESP today. Decreasing efforts on the tread and then one long block on the floor.

Tread Block 1 - 8 minutes

• Goal: increase push intensity as the block progresses
• 2 min push(PW @ 5%+)
• 1 min base
• 90 sec push (PW @ 6%+)
• 1 min base
• 1 min push (PW @ 7%+)
• 1 min base
• 30 sec AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 2 - 8 minutes

• Goal: maintain your base pace
• 2 min base @ 4% (PW @ 6%+)
• 1 min base
• 90 sec base @ 5% (PW @ 7%+)
• 1 min base
• 1 min base @ 6% (PW @ 8%+)
• 1 min base
• 30 sec AO (PW @ 10%+)

90 sec WR, get to base when ready

Tread Block 3 - 4.25 minutes

• Goal: maintain or increase your all out paces
• 1 min AO (PW @ 10%+)
• 1 min WR
• 45 sec AO (PW @ 10%+)
• 1 min WR
• Finisher: 30 sec AO (PW @ 10%+)

90 sec to transition to the floor

Floor Block - 23.25 minutes

• Part 1 - endurance (0:00 - 9:30):
  • 40 stroke row (1:2 tempo)
  • Back-to-back strong & stable:
    • 12 - 16 total x two handed single dumbbell alt lateral shift
    • 6 - 8 each x lateral lunge to knee raise, rest
    • Repeat until time for next part
• Part 2 - strength (9:30 - 19:00):
  • 20 stroke row (1:3 tempo)
  • Back-to-back strong & stable:
    • 6 - 10 x front squat to shoulder press
    • 6 - 10 each x single leg reciprocating shoulder press, rest
    • Repeat until time for next part
• Part 3 - power (19:00 - 23:15):
  • Buy-in: 10 stroke row (1:1 tempo)
  • Back-to-back unilateral strong & stable:
    • 4 - 8 x split squat (explosive) (L)
    • 5 x split squat hold with bicep curl (L), rest
    • 4 - 8 x split squat (explosive) (R)
    • 5 x split squat hold with bicep curl (R), rest
    • Repeat until time for finisher: 30 sec of low plank

DC commentary: >! Nice little ESP template today even though there is more lunging (but no chest press!!). We have a few inclines in the strength part but felt reasonably manageable.

Starting with the treads you have your endurance part first. Decreasing pushes (starting with 2 minutes) and a fixed base of a minute each. Each push decreases by 30 seconds with the last effort being a 30 second all out. The goal here is to keep tapping your pace as the duration decreases.

Next block is much the same but this time instead of the push you have base at incline. Starting at 4% your incline increases as the duration decreases. You finish with a minute push at 7%, another base and then a 30 second all out.

Last block is all power. 1 minute, 45 and 30 second all out with a minute to walk in between. Nothing too dramatic here.

On the floor you have a single long block broken up into 3 parts. Each part will have a stroke row buy-in and then a strong and stable exercise set.

In the endurance part this is a 40 stroke row at a tempo of 1 to 2. Then you have the lateral shifts paired with lateral lunges (definitely not my favourite).

At the 9 and a half minute mark you will move into the strength part. This will be a 20 stroke row at a 1:3 tempo and then into front squat to shoulder press and then single leg shoulder presses.

Last part is power. You have a short, 10 stroke row and then split squats and then a split squat hold with a bicep curl. Your finisher today is a 30 second low plank hold.

Didn't think today was too bad. I would give this a 3 (🪶🪶🪶) out of 5 for gentleness. !<

Hills today. Felt more like power with the short push efforts at incline into walking recoveries.

Today is the birthday for our head coach and one of the other coaches. Felt like like it was a gift for them with the coach choice core finishers!

Tread Block 1 - 6.5 minutes

• Goal: maintain your push speed
• 75 sec push @ 4% (PW @ 6%+)
• 30 sec WR
• 75 sec push @ 4% (PW @ 6%+)
• 30 sec WR
• 75 sec push @ 4% (PW @ 6%+)
• 30 sec WR
• 75 sec push @ 4% (PW @ 6%+)

2 min WR, get to base when ready

Tread Block 2 - 6.25 minutes

• Goal: maintain your push speed
• 1 min push @ 6% (PW @ 8%+)
• 45 sec WR
• 1 min push @ 6% (PW @ 8%+)
• 45 sec WR
• 1 min push @ 6% (PW @ 8%+)
• 45 sec WR
• 1 min push @ 6% (PW @ 8%+)

2 min WR, get to base when ready

Tread Block 3 - 6 minutes

• Goal: maintain your push speed
• 45 sec push @ 6% (PW @ 8%+)
• 1 min WR
• 45 sec push @ 6% (PW @ 8%+)
• 1 min WR
• 45 sec push @ 6% (PW @ 8%+)
• 1 min WR
• Finisher: 45 sec push @ 6% (PW @ 8%+)

90 sec to transition to the floor

Floor Block 1 - 6.5 minutes

• Work & rest cluster set:
  • 12 x close grip chest press
  • ~10 sec close grip chest press hold
  • close grip chest press AMRepsAP, rest
• 6 x bench sit-up to jump squat
• Repeat until time for buy-out: 75 sec of coach choice core exercise

2 min recovery (!!)

Floor Block 2 - 6.25 minutes

• Work & rest cluster set:
  • 12 x 2 dumbbell bench bridge
  • ~10 sec 2 dumbbell bench bridge hold
  • 2 dumbbell bench bridge AMRepsAP, rest
• 6 x bench power push-up
• Repeat until time for buy-out: 1 min of coach choice core exercise

2 min recovery (!!)

Floor Block 3 - 6 minutes

• Work & rest cluster set:
  • 12 x seated hammer curl
  • ~10 sec seated hammer curl
  • seated hammer curl AMRepsAP, rest
• 3 each x single leg lateral step-up with power
• Repeat until time for buy-out: 45 sec of coach choice core exercise

DC commentary: >! Happy birthday to two of our coaches today. Coach this morning was in a good mood.. he got to give us inclines, more chest press and then some core work in every floor block!

3 blocks on the tread. Each one has 4 push efforts at incline followed by a walking recovery. In the first block the pushes are 75 seconds at 4% with a 30 second walking recovery.

Block 2 sees the incline go to 6% but now it is only a minute at push and you get a 45 second walking recovery. Last block the pushes drop further to 45 seconds at an 8% incline but you get a minute to walk in between each effort.

In between each block you do get a lot of walking recovery as well - 2 minutes. While the tread is billed as strength it really did feel like a power day. Pushes at 8% did suck but luck it was quite short. Good distance this morning of 5.02km (3.12 miles).

On the floor you also have 3 blocks. No rowing today but you do have a coach's choice for core exercise on the buy-outs for each block.

First block is an endurance burner with 12 reps of a close grip chest press, 10 second pause at the top before as many reps as you can manage afterwards. Once done, you can take a rest before you do the power work of a sit-up to squat jump. Repeat this until the last 75 seconds where your coach will take you through a core blast. We did a low plank.

Second block is similar to the first. This time the endurance effort is a bench bridge. It says to do 2 dumbbells but I just used one heavier dumbbell. Again 12 reps, pause at the top for 10 seconds and then as many reps as you can manage. Your power move this time round is a push-up. Repeat this until the last minute which is another core exercise.

Last block replaces the exercise with seated hammer curls. Your power movement is the single leg lateral step-up with power - 3 reps each side. Repeat this until the finisher of 45 seconds of a core exercise.

Didn't mind today. Thought the treads were reasonably tough but there was plenty of walking on offer. 2 minutes felt like an age on the floor let alone the tread. I would give today a 2 (🪶🪶) out of 5 for gentleness. !<

Endurance and power today. Our coach went a little rogue on the power blocks and just told us to do as many rounds as possible rather than 3 rounds of 90 seconds each.

Also our screens were a little off compared to the treads. They were showing rounds of 4.25 minutes on the floor and 5.75 minutes on the rower. Coach showed me afterwards that they were supposed to be 5 minutes like the treads..

Tread Block 1 - 5 minutes

• Goal: accumulate as much distance as possible
• Clear screen
• 5 min tread for distance
• Check & remember distance

75 sec WR, get to base when ready

Tread Block 2 - 5 minutes

• Goal: complete distance AQAP
• Round 1 - 90 sec to complete:
  • 160m / 0.1 mile AO (PW 80m / 0.05 miles @ 10%+)
  • When done, WR, get to base when ready
• Round 2 - 90 sec to complete:
  • 160m / 0.1 mile AO (PW 80m / 0.05 miles @ 10%+)
  • When done, WR, get to base when ready
• Round 3 - 90 sec to complete:
  • 160m / 0.1 mile AO (PW 80m / 0.05 miles @ 10%+)
  • When done, WR, get to base when ready
• Bonus: 30 sec AO (PW @ 10%+)

75 sec WR, get to base when ready

Tread Block 3 - 5 minutes

• Goal: accumulate as much distance as possible to match or beat your distance from block 1
• Clear screen
• 5 min tread for distance
• Check distance

75 sec WR, get to base when ready

Tread Block 4 - 5 minutes

• Goal: complete distance AQAP
• Round 1 - 90 sec to complete:
  • 160m / 0.1 mile AO (PW 80m / 0.05 miles @ 10%+)
  • When done, WR, get to base when ready
• Round 2 - 90 sec to complete:
  • 160m / 0.1 mile AO (PW 80m / 0.05 miles @ 10%+)
  • When done, WR, get to base when ready
• Round 3 - 90 sec to complete:
  • 160m / 0.1 mile AO (PW 80m / 0.05 miles @ 10%+)
  • When done, WR, get to base when ready
• Finisher: 30 sec AO (PW @ 10%+)

90 sec to transition to the floor

Floor Block 1 - 5 minutes

• Goal: complete the core buy-in AQAP
• Buy-in - back-to-back:
  • 12 x dumbbell double crunch
  • 12 total x dumbbell alt v-up
  • 12 total x high plank pull through, rest
• Back-to-back:
  • 2 total x front loaded alt reverse lunge
  • 1 / 2 / 3 / 4 x bicep curl
  • Repeat until time is called, increase reps for the bicep curls by 1 each round

75 sec to transition to the rower

Row Block 1 - 5 minutes rep & recover

• Goal: complete distance and exercises AQAP
• Round 1 - 90 sec to complete:
  • 100m AO row
  • 6 x clean to front squat
  • When done, recovery row until next round begins
• Round 2 - 90 sec to complete:
  • 100m AO row
  • 6 x clean to front squat
  • When done, recovery row until next round begins
• Round 3 - 90 sec to complete:
  • 100m AO row
  • 6 x clean to front squat
  • When done, recovery row until bonus
• Bonus: 30 sec of farmer's march in place

75 sec to transition to the floor

Floor Block 2 - 5 minutes

• Goal: complete the core buy-in AQAP
• Buy-in - back-to-back:
  • 12 x dumbbell double crunch
  • 12 total x dumbbell alt v-up
  • 12 total x high plank pull through, rest
• Back-to-back:
  • 2 total x alt reverse lunge
  • 1 / 2 / 3 / 4 x upright row
  • Repeat until time is called, increase reps for the upright rows by 1 each round

75 sec to transition to the rower

Row Block 2 - 5 minutes rep & recover

• Goal: complete distance and exercises AQAP
• Round 1 - 90 sec to complete:
  • 100m AO row
  • 6 x clean to neutral grip thruster
  • When done, recovery row until next round begins
• Round 2 - 90 sec to complete:
  • 100m AO row
  • 6 x clean to neutral grip thruster
  • When done, recovery row until next round begins
• Round 3 - 90 sec to complete:
  • 100m AO row
  • 6 x clean to neutral grip thruster
  • When done, recovery row until finsher
• Finisher: 30 sec of farmer's march in place

DC commentary: >! Nice little template today even if our coach went a little rogue with the power blocks. Plenty of core work in the 2 floor blocks and the rowing power blocks will also get your heart rate up.

Four blocks on the treads. Blocks 1 and 3 are a straight endurance shoot out. 5 minutes to run as fast as you can to accumulate as much distance as possible. Track your distance in these blocks to see if you can beat your block 1 distance in block 3.

Block 2 and 4 are power. Basically it is 3 rounds to complete a 160m / 0.1 mile all out in the 90 seconds (everyone should be able to do that!). Once you have hit the distance goal you can either walk or get back to base if your heart rate has recovered enough. At the end of the block you will have a 30 second all out to finish.

Where our coach went a bit rogue was that rather than doing 3 rounds if we had to try and complete as many rounds as possible in the 5 minutes. The most I got was 7 in the time available.

After all four rounds on the tread you then move on to the floor. Good distance this morning of 5.6km (3.48 miles).

On the floor you also have four blocks. There was an issue I think with the screens in that the blocks were shorter than the treads. Anyway coach confirmed that they should all be 5 minutes.

First block should be 5 minutes and you have a core buy-in to start. 12 double crunches, 12 alternating v-ups and 12 high plank pull throughs. Once done (and you probably won't have a lot of time to do this) you are then into repeating rounds of reverse lunges and bicep curls. The lunges are fixed at 2 reps each and your curls increase by 1 each round.

From here move to the rower where you have a similar round to the treads. 3 rounds of 90 seconds to complete a 100m all out row and then 6 clean to front squats. Again, our coach went a little rogue and we just did as many rounds as we could for four and a half minutes before the buy-out of the farmers march in place.

Back to the floor again and you are doing a similar round to the first. You have the same buy-in but this time the exercises on the floor are a reverse lunge and then an upright row.

Back to the rower for the last block and this is similar to the second block. 3 rounds of 90 seconds to complete a 100m all out row followed by 6 reps of clen to neutral grip thruster. Again our coach went a little rogue and we were just asked to do as many rounds as possible in the four and a half minutes before the finisher of the farmer's march.

I think our rogue coach's little additions made this a bit more challenging then it should have been. I would give today a 2 (🪶🪶) out of 5 for gentleness. !<

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. !<

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. !<

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. !<

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. !<