r/orangetheory

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Friendly reminder that asking for intel is not permitted. In case you missed it, please see the recent announcement regarding the retirement of SplatBot and how early intel/daily workout threads will work moving forward. The next day's daily thread will be automatically posted earlier now (around 3pm Eastern) so that if there is early intel, it can be shared here. The existence of this thread does not imply that there will be early intel - as always, if someone has intel to provide, they will generally provide it. Please review rule #2 for more details.

To find old Daily Workout posts, you can filter by the Daily Workout post flair. For posts prior to 5/12/26, you can still look for recent submissions by u/splat_bot.

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Use this post to discuss today's OTF workout or other general topics. Don't forget to upvote comments containing the workout details to help us keep key info at the top!

Most Recent Tornado Templates

Hyrox Templates Megathread

Friendly reminder that asking for intel is not permitted. In case you missed it, please see the recent announcement regarding the retirement of SplatBot and how early intel/daily workout threads will work moving forward. The next day's daily thread will be automatically posted earlier now (around 3pm Eastern) so that if there is early intel, it can be shared here. The existence of this thread does not imply that there will be early intel - as always, if someone has intel to provide, they will generally provide it. Please review rule #2 for more details.

To find old Daily Workout posts, you can filter by the Daily Workout post flair. For posts prior to 5/12/26, you can still look for recent submissions by u/splat_bot.

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Hi OTF'ers, I am looking for a protein bar that is not packed full of sugar, but also one that tastes good. Any recommendations.

I’m so in awe of you early morning OTFers. How do you get and, more importantly, stay motivated to get up and go? What tricks do you have for not just hitting snooze?

I’m having a bit of a mental struggle with getting older…

I started OTF at 38 after having two babies. It was rough - my all out was at 6 mph, was sore and exhausted after every class, I really struggled. Two years in I absolute love OTF. I feel like I continue to get stronger and continue to push myself.

I don’t feel like I’m slowing down anytime soon and hopefully 40 is just a number but honestly, I’m mentally struggling with this birthday. I want to at minimum maintain what I have if not continue to push myself over this next decade. I see some older women in my studio that I definitely admire, but wanted to hear from all of you. What did/does fitness look like in your 40’s for you?

Curious why do they not switch the class to a 3G automatically when there are a bunch of people on the waitlist????

As you guys may have noticed, Splatty has been on the fritz for a while, so we have decided to go ahead and let it retire.

This means that we have no way of automatically moving Early Intel posts into the Daily posts, but ‼️DO NOT PANIC‼️Starting tomorrow, Tuesday, we will simply post the next days Daily Thread (for Wednesday) around 3pm eastern time, so DC and any other generous Intel providers have a place to share. This means if anyone posts Intel as a stand alone thread, it will be removed and redirected to the corresponding Daily thread.

We appreciate everyone's patience, both past and future, while we iron out these technical difficulties!

hello lovely people! I am an avid class goer and have almost 750 classes under my belt. I really would love to bring my 77 year old dad to a class with me. He is very fit, plays pickle ball for 3 hours every other day and walks 3-4 miles daily. Do you think he would be okay in a class?

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. !<

I used to be a Hoka Clifton girly 4 life when it came to good cross trainers for OTF. They’ve served me well, my first pair lasted my first 9 months at OTF and I’ve been on my current pair since this past November. I go to OTF M/T/TH/F. I also run outside of OTF (medium runs on Wednesdays and long runs on Sundays) — and for that I’m mainly an Asics fan! 

I found a GREAT deal for New Balance FuelCell Super Comp v3s earlier this year and wanted to use them in my outdoor running rotation after hearing how great of outdoor shoes these are. And needless to say…I hated them lol. They didn’t feel as good as my Asics on the pavement, so for the longest time they just lived in the back of my closet and I wasn't sure of a purpose for them. 

Until this past week. I work from home, so usually by the time my afternoon OTF class rolls around I’m ready to go for class and darting out the door immediately after ending the day. But last Monday, I was running hella late and hastily got ready — and instead of slipping on my Hokas, I somehow grab the FuelCells. I kid you not I didn’t even notice until I was sitting in the lobby of the studio 5 minutes before the start of class, lol. Immediately I was like ohhh this is going to suck LOL 

However…y’all. I genuinely don’t know what happened but I feel like switching up my shoes just leveled me up, lol. While the Fuelcells are a *bit* high for floor, they were amazing on the treads. I was kicking at about a 5.5-5.8 base the past few months, with my push being 6.5-6.8 and all out being 8-9. These were speeds that I felt really made sense to me and what I felt physically able to sustain. But that day’s tread block, I hop onto the tread and try to get it going with my usual base. It definitely took a minute or two of getting used to running on the tread with a new pair of shoes on that I’m not used to for OTF, but almost immediately I locked in once I got into a rhythm. My usual base of 5.5 just felt a bit slow frankly, so I picked up the speed to a 6 and was shocked at how easily I was able to sustain that and not feel any fatigue in my legs or feet. Even today with the strength block and running at 5-7%, usually my feet and legs kill me on these blocks but I feel like it isn’t as bad lately.

I feel like we’ve had a handful of endurance based blocks these past few days, so I was able to really experiment with new speeds and I honestly think these new paces are here to stay. I wonder how much of this is a mental thing but also maybe shows how important it is to find gear that works for you lol! I've been keeping my new speeds for a week now, so I think I can say this isn't a fluke 🤣

Anyway long story short lmao — anyone experience something similar? Changing up a piece of your routine and finding that helps push you to that next level? 

Or, anyone have some similar shoe stories? Lol! Here to advocate that Fuel Cells are pretty solid OTF shoes! 

I see so many people not use one and I’m just curious why people wouldn’t use it?

Unfortunately class 250 will be the end of the road for me and Orangetheory. I recently began fertility treatment and I need to focus on gentler less exhausting movement for the time being. But man, what a ride!

Thanks to Orangetheory I was able to become faster, stronger, and overall be in the best shape of my life. I have completed several ten milers, a half marathon, and a triathlon since joining. Before Orangetheory, I could never stick with a program long enough to complete these kinds of distances. I will miss the community, the playlists, the coaches and the sense of achievement! Thank you Orangetheory 🫶🏻

Carrollwood (Tampa) Regional Manager (I know her first name, would greatly appreciate her email if anyone has it) decided that the 605 and 715 am weekday classes are underutilized. These classes are always 2G and if capacity is 28, a typical class at 605 am is 18-20. Instead of sending a survey or actually talking to people who take the classes, she decides the solution is to offer one class at 630 am with the next class at 815 am. It doesn’t sound like much but those 25 minutes from 605 to 630 am are a big deal to people who work. No one I’ve talked to likes the change. She’s apparently been told the feedback and refuses to change. Not a great approach to take in this economy.

Hey Melissa, if you’re reading this, please give us back the 605 am and make the 715 am a Strength/Tread 50 like Water Street. I know plenty of people that would appreciate an alternative to the mid morning Strength classes.

Use this post to discuss today's OTF workout or other general topics. Please add details about the workout or your own commentary and don't forget to upvote comments containing the workout details to help us keep key info at the top!

Most Recent Tornado Templates

To find previous Daily Workout posts, look for recent submissions by u/splat_bot.

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what is something that you can do almost every class?

can you always increase your AO by 0.1 if the coach tells you? can you squeeze out one more rep on the floor?

i’ll tell you what mine is: I can tell when the person next to me on the rower is trying to compete with me… and i’ll almost always beat them 🤣

Edit: The magical person who reminded me to update the app seemed to have solved this for me today!! We’ll see what happens tomorrow. Thx!!

Hi everyone, I know that this sub is trying a new way of managing early Intel. I’m having a hard time finding it.

Yesterday when the premade post for potential early Intel was created I clicked into it the early Intel wasn’t there so I closed it and then I couldn’t find that post again.

So today I did it differently. I logged into Reddit and saw the premade post about the early Intel, but didn’t click into it because it didn’t have comments, and I assumed anybody who might have early. Intel hadn’t posted it yet now I can’t find that post at all.

Is this a me problem?

Use this post to discuss today's OTF workout or other general topics. Please add details about the workout or your own commentary and don't forget to upvote comments containing the workout details to help us keep key info at the top!

Most Recent Tornado Templates

To find previous Daily Workout posts, look for recent submissions by u/splat_bot.

[This post has been automatically generated]

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. !<

Anyone else see the promo for unlimited membership ?Have to sign up by May 31st. Anyone have any contract details or info on it ? Thanks.