OTF Workouts | 30January2023 (My First Week!)

Row Warm Up

Floor Block 1 – 16.5 minutes

Circuit with coach calling for 150m row at two points during the block (ours was close to the tread all-outs in the first two blocks – but sounded like it’s coach’s choice)

• 16 total, alt goblet transverse squat
• 16x bicep curl to uppercut
• 8 each, forward lunge with chop
• 8 each, split stance reverse grip low row (single arm)

Floor Block 2 – 4.5 minutes

• 8x sit up with torso rotation
• 8 total, bear plank alt row
• Finisher: 30 sec choice of 2 exercises

Tread Block 1 – 4.5 minutes

• 90 sec push
• 90 sec base
• 1 min PW @ 12%
• 30 sec AO – either PW at incline or drop incline & run

Tread Block 2 – 4.5 minutes

• 90 sec push
• 90 sec base
• 1 min PW @ 10%
• 30 sec AO – either PW at incline or drop incline & run

Tread Block 3 – 4.5 minutes

• 90 sec push
• 90 sec base
• 1 min PW @ 8%
• 30 sec AO – either PW at incline or drop incline & run

Tread Block 4 – 4.5 minutes

• 1 min PW @ 12%
• 1 min PW @ 10%
• 1 min PW @ 8%
• 1 min PW @ 6%
• 30 sec AO – either PW at incline or drop incline & run

Tread Block 1

• 4 min tread for time

Tread Block 2 – 11 minutes

• Goal: complete as many rounds as possible
• Each round:
  • Partner A: 160m (0.1 mile) AO
  • Partner B: WR
  • When partner A finishes, partner B completes a 160m (0.1 mile) AO run whilst partner A does a WR
• Each round increase the incline by 1%

Floor Block 1 – 4 minutes back to back

• Goal: complete as many rounds as possible
• Each round:
  • Partner A: 2 x pushup, 2 x plank pop, 2 x squat jump
  • Partner B: high plank hold
  • When partner A finishes, partner B does the reps whilst partner A does the high plank hold
• Each round, increase reps by 2

Floor Block 2 – 11 minutes circuit

• 8 each x single arm hip hinge swing
• 8 each x half kneeling single arm lateral raise
• 8 x bridge hold with pullover
• 12 total x low high plank alt leg lift

Row Block 1 – 4.5 minutes

• Partner A: 20 x power strokes whilst partner B rests
• When Partner A finishes, partner B does 20 x medicine ball power press
• Last 30 sec: Partner A does 30 sec AO row, Partner B does medicine ball power press AMRepsAP

Row Block 2 – 4.5 minutes

• Keep same partners from block 1
• Partner B: 20 x power strokes whilst partner A rests
• When Partner B finishes, partner A does 20 x medicine ball power press
• Last 30 sec: Partner B does 30 sec AO row, Partner A does medicine ball power press AMRepsAP

Floor Block 1 – 4 minutes circuit

• OTF choice
• This:
  • 6 each x cross back lunge
  • 10 x tricep kickbacks
• That:
  • 6 each x half kneeling around the world raise
  • 10 x good morning

Floor Block 2 – 4 minutes circuit

• OTF choice
• This:
  • 6 each x low plank leg lift
  • 10 x sumo squat with upright row
• That:
  • 6 each x single leg full v up
  • 10 x bridge hold with chest fly

Row Block – 4 minutes circuit

• OTF choice
• This:
  • 100m AO row, rest
• That:
  • 150m AO row, 20 x foot exchanges

Floor Block 3 – 5 minutes circuit

• Member’s choice: Agility or Core
• This: Agility
  • 6 x 2 in /outs to 4 x alt foot exchange
  • 10 total x lateral bound (stick it)
• That: Core
  • 12 total x deadbug
  • 12 x hollow rocks
• Finisher: 1 min of exercise of your choice from Agility or Core

Tread Block 1

• OTF choice of flat road or incline
• This: Flat road
  • 1 min base to push
  • 1 min push
  • 1 min push to AO
  • 1 min AO
• That: Incline
  • 1 min base
  • 1 min base @ 2%
  • 1 min base @ 3%
  • 1 min base @ 4%

Tread Block 2

• OTF choice of flat road or incline
• This: Flat road
  • 1 min AO
  • 30 sec WR
  • 1 min AO
  • 30 sec WR
  • 1 min AO
• That: Incline
  • 1 min AO @ 4%
  • 30 sec WR
  • 1 min AO @ 4%
  • 30 sec WR
  • 1 min AO @ 4%

Tread Block 3

• OTF choice of flat road or incline
• This: Flat road
  • 30 sec push
  • 30 sec base
  • 30 sec push
  • 30 sec base
  • 30 sec push
  • 30 sec base
  • 30 sec push
  • 30 sec AO
• That: Incline
  • 30 sec push @ 8%
  • 30 sec base @ 1%
  • 30 sec push @ 7%
  • 30 sec base @ 1%
  • 30 sec push @ 6%
  • 30 sec base @ 1%
  • 30 sec push @ 5%
  • 30 sec AO @ 1%

Tread / Row Block 4

• Member’s choice of tread or rower
• This: Treadmill
  • 4 min push
  • 1 min AO
• That: Rower
  • 4 min push row
  • 1 min AO row

Tread Block 1

• 3 min tread for time
• Check distance
• Transition to rower

Tread / Row Block 1 – 6.5 minutes

• 30 sec AO row
• 30 sec rack & rest
• 30 sec AO row
• 30 sec rack & rest
• 30 sec AO row
• Transition to treadmill
• Walk/run your distance from tread block 1
• Transition to rower
• Row until time is called

Row Block 1

• 3 min row for time (stroke rate < 30 strokes / minute)
• Check distance
• Transition to treadmill

Tread Row Block 2 – 6.5 minutes

• 30 sec AO
• 30 sec WR
• 30 sec AO
• 30 sec WR
• 30 sec AO
• Transition to rower
• Row your distance from row block 1
• Transition to treadmill
• Tread until time is called, last 30 sec is AO (I did this on the rower)

Floor Block 1 – 11 minutes work & rest

• 8 each x TRX single arm squat reach with rotation, rest
• 8 x close grip chest press (explosive tempo), rest
• 8 each x single leg lateral step up with power, rest
• 8 total x sit up with alt rotation, rest (I did alt rotation crunches)

Floor Block 2 – 11 minutes work & rest

• 8 each x split stance single arm high row, rest
• 8 x clean, rest (20#)
• 16 total x hop over, rest (I did side steps without jumping)
• 8 each x high plank to low plank, rest (I did high plank side steps)
• Finisher: 30 sec of high plank to low plank AMRepsAP (I did high plank side steps)

Row block 1, 10 mins

• 3.5min row for distance
• 1min recovery
• 6x 30sec all out / 30sec recovery
• remember highest distance (948m)

Tread / floor block 1, 10 mins

• 0.15 run @1%
• 8 bench tap squats
• 8 neutral shoulder press
• 8 low row
• increase incline 2% each round
• remember your incline (I got to 8%)

Floor Block – 6.5 minute circuit: unilateral

• 8 each x rfe split squat
• 8 each x half kneeling single arm shoulder press
• 8 each x bird dog low row
• Finisher: 30 sec of lateral hop steps to 4 x high knees

Tread / row block 1, 11 mins

• starting at highest incline from block 1, run .1 miles, decrease incline 1% each round
  • at 1%, run 0.2 miles
• when finished the 1% round, switch to rower
• row half distance from row block 1
• run for distance for remaining time (I didn’t make it)