Fitness Textbook 21 v2CAP 8

CHAPTER 8
BIKE/STRIDER
CHAPTER 8
BIKE/STRIDER
Orangetheory Fitness Textbook Version 2.0 Page 66

BIKE AND STRIDER TRAINING
The bike and strider offer alternatives to the treadmill by allowing members with orthopedic issues to have a safe option
and experience the same science backed results as those on the treadmill. The bike and strider are also great
alternatives for members who would like to add variety to their workout routine. The bike has multiple points of
adjustment to assure proper form and comfort. The strider has a shorter range of motion compared to an elliptical to
simulate a running stride length for accurate Base, Push, and All Out intervals.
The Keiser bikes used at Orangetheory are magnetic verses weighted flywheel resistance. The benefits include an
improved, smooth motion and less wear and tear on parts needing maintenance.
Member experience
To enhance the experience of the member during setup, it is a best practice for the coach to move around the member
for best view of angle to be properly adjusted. For example, while setting up the height of the seat, the coach should be
on the opposite side of the bike to properly observe if the thigh is lifted to parallel of the floor and the top of the seat
being at mid to top of the thigh.
Bike Set-Up
There are three adjustments to be made prior to having the member begin cycling to ensure a safe and comfortable
ride.
Step 1: Adjust height of seat (saddle)
• Lift the closest leg to the seat so that the thigh is

parallel to the floor.
• Loosen the knob that is located at the base of the
seat post, then adjust up or down.
• The top of the seat should be the same level as the mid line to the
top of the thigh range.
• Once the seat is at the right height, note the letter on
the seat post and listen for the “click”, then tighten the
knob.
Step 2: Adjust the fore/aft (horizontal position of the seat)
• The knee should be over the ankle (not behind or in front of) at the bottom
of the pedal stroke
• There should be a 5-15-degree bend in the knee at the
6 o’clock position (bottom of pedal stroke)
• Adjust the fore/aft seat position to the correct number (shorter
people will be seated closer than taller individuals generally)
o Be sure to ask member if the fit works well for him/her and adjust
accordingly as long as position does not cause discomfort. Once
adjusted, prompt member to get into riding position and complete
a few revolutions.

• Ask member about comfort of seat position and adjust accordingly.
Alternate
Sitting on the saddle with the feet on the pedals at 3 o’clock and 9 o’clock position, the front of the knee cap should be
in line with the middle of the pedal (where the pedal meets the crank arm) when looking down. An example of a best
practice is using the stop watch as a pendulum to gauge knee position in relation to the foot. Coaches can place the
stopwatch necklace/string on the front of the members kneecap and drop the stopwatch face to see where it lands. If
the stopwatch hangs mid-shoelace, then the member is setup properly.
Step 3: Adjust the height of the handlebar
• Handle bar should generally be level or slightly higher than the top of the seat
• Loosen the knob under the handlebar, then pull knob to raise or lower the handlebar to the proper location,
listen for the “click” then tighten
• Note: If the member is riding the bike as a result of a lower back or neck issue, always adjust the handle bar 2-
3 inches above seat level.
Suggested practice is for the Coach to write the member’s bike settings (seat height letter, seat fore/aft number, and
handlebar height number), then ask a Sales Associate to record the settings in the member’s profile on MBO. This
allows the member to recall the proper adjustments in case forgotten.
When completely set up on the bike, coaches should perform a quick, 3-point check on the following:
• Knee position with a 5 – 15-degree bend at the 6 o’clock position

• Flat back with core engaged
• Straight, relaxed arms with a slight bend in the elbow – shoulders down and away from the ears
Strider Set-Up
There is one adjustment to be made.
Step 1: Adjust height of the stationary handles
• Ensure the handles are positioned at 3-4, which is an appropriate setting for the majority of members. The
monitor should be easily visible.
• Note: The member’s arms should be holding the moving handlebars to simulate the running motion more
closely and to recruit upper body muscles during exercise. This is also why the stationary handle does not
need to be adjusted for the majority of members. For those who may be very short or tall, then the stationary
handle could be adjusted up or down by one level to comfortably view the monitor.

Coaching Applications
Cadence (RPMs)
This is the number of revolutions of the crank per minute (RPM’s) or the rate at which a member is turning the pedals.
During the Orangetheory workout, the Coach will provide the RPM range for the various intervals of Base, Push or All
Out. Ideally, the coach will guide the members to find the right combination of resistance at a cadence that is just beyond
their comfort zone, while remaining in control.
Bike Parameters Strider Parameters

Watts
Using Watts to challenge members allow Orangetheory coaches the opportunity to enhance the experience on the bike
and strider while elevating results. Watts is a measurement of power or output – it is the rate at which energy is used
(over time). In its simplest terms, watts refer to the power to overcome inertia and make things go. Monitoring both
heart rate and wattage information is the best way to train for peak results- watts measure the power you generate as
you pedal, while heart rate measures your body’s response to riding at a certain intensity. Power measures how hard
and at what velocity a rider applies pressure to the pedals; it’s the product of force multiplied by velocity. On an indoor
bike, the gears provide force, while velocity is measured as cadence and displayed as revolutions per minute (RPM).
Because power combines both force and velocity, pedaling for a set amount of time will generate a certain amount of
work, or watts.
Cycling is calculated to be the most efficient self-powered means of transportation in terms of the amount of energy a
person must expend to travel a given distance. Not only does this support the bike as an alternative to the treadmill for
those with ankle and knee issues (and exercise restrictions) for safety, it also adds value for those who want to add
variety and improve performance with less impact on the bones and joints.
Similar to using watts on the rower during the warm-up to determine Base pace effort, setting up the bike and strider is
a similar process. (see suggested script). As parameters are provided, the Coach will also direct the member on the
bike and strider to reference their watts number if they are showing in green on the OTbeat screen.
Getting to BASE Pace: “Treadmills, it is time to get to BASE pace, this should feel challenging but doable. Power
Walker 3.5 – 4.5 mph (5.5 – 7 km/h) with a 1-3% incline, Joggers 4.5 – 5.5 mph (7 – 9 km/h) with a 1% incline, Runners
5.5 mph (9+ km/h) or greater at a 1% incline. Biker (use name) our cadence is 80- 100 rpm’s, gear 6 or greater, Strider
(use name) our cadence is 70 – 80 rpm’s, gear 6 or greater. In 3-2-1, BASE!”
Suggestion: As you’re bringing the rowers to the floor for the demo, use this time to direct the biker/strider to locate
their watts.
Example: “Bob and Sara, let’s also locate our watts, look at the OTBeat screen, if your name is in green, then look at
the second number from the top of your monitor, this is your watts, make a mental note of this number and how it feels.
If not in green, lets increase our resistance and work towards that zone.”
From there, use the following as additional wattage parameters for the given pace efforts. Coaches must educate
members on keeping RPM’s within a safe, designated range and increase gears as appropriate to improve wattage
following the below cues:
• PUSH: 25-50 above BASE

• ALLOUT: 50+ Above BASE
Practical Application of Coaching with Wattage (Watts)

In the Orangetheory workout, the progression from Base to Push to All Out should result in an increase in intensity. For
example, the cadence or RPM range (refer to the reference chart) increases. However, a higher cadence does not
necessarily correlate to a more challenging workout if the resistance is too low.
Let’s say the coach is cuing the person on the bike (and/or strider) to enter a Push pace interval by increasing watts by
25 -50 over Base. This can be accomplished three ways:
1. Increase gear (RPM remains the same)

2. Increase cadence (gear is same)
3. Increase both gear and cadence

Why Train with Watts
1. Individualization
Training with power based parameters, allows each person to determine how to respond. The member(s) may
choose to only adjust gear, to only adjust cadence, or could adjust both.
2. Levels the field
Comparing average watts from one person to the next doesn’t provide a true power picture. To determine who is
more powerful, you must calculate a power-to-weight ratio. The more powerful person will have the higher wattage
per kilogram (or pounds) of body weight.
3. Specific watt ranges
Similar to the concept of working within heart rate zones, training based on watts can improve physiological and
mechanical performance. Once base levels have been determined, the person can train in the power zones that
create the physiological response desired.
4. Variety
A member’s workout experience coached in watts, can deliver a distinct perspective than one coached based purely
on RPM’s. Members will find the change refreshing.
5. Crossover
Outdoor cyclists can improve their performance by minimizing the influences of a changing outdoor environment,
leading to holding specific watt ranges for longer periods by using Orangetheory bikes. The indoor cyclist can
benefit from correct technique and progressions
6. Measurable results
People like to measure improvements and once Base pace watt ranges are determined, clients are able to compare
performance from workout to workout. Watts provide instant and ongoing feedback for specific goal setting.
Bike/Strider Cues
Bike
• Straight line of spine, neutral neck, bend the elbows to prevent tensing of the shoulders, shoulders away from
the ears
• Push at bottom of pedal stroke, pull at top of pedal stroke
• Keep hips in motion and use core
• Engage the quads and hamstrings

Strider
• Body is upright, similar to running form
• Elbows in, arms and legs rotating in a forward motion
• Keep both hands on the moving handle bars
Common Errors
1. Excessive bouncing
We want to simulate a smooth outdoor cycling experience. Excessive bouncing equates to wasted energy that
does not translate to added power. Encourage the members to use the mirror to gauge any bouncing in the seat
and if they continue to bounce, the coach should cue the member to increase the gear.
2. Rounded shoulders
Creates tension in the shoulders and prevents the normal flow of blood throughout the body. The coach should
ensure the bike and handlebar is set up appropriately and encourage members to take a deep breath and top the
shoulders away from the ears.
3. Isolating the hips on the bike
Always use your hips and use your core while riding. Isolating the hips puts more emphasis on the quadriceps and
hamstrings and extreme pressure on the knees and joints
4. Backwards rotation
Not included in the Orangetheory workout experience
5. Peddling too fast (high RPM’s and low gear)
Typically going faster than 110 RPM, the member runs the risk of flying out of the pedals or hyperextending the
knee. To correct, coach the member to increase their gear so that the member has better control of the cadence
6. Improper setup
Follow the proper setup instructions for bike shown in this chapter. The seat should be more fore than aft while
riding to get the best possible drive and power straight down into the crank, this will burn more calories and create
less back tension. Generally, the handle bar will be in line or slightly above the height of the seat. Oftentimes,
outdoor cyclists will train with the handlebars lower than the seat to practice less wind resistance and be more
efficient (be sure to let them know it’s an aggressive position and could result in back soreness).
Best Practices for Coaching the Bike/Strider

Prior to class starting, there are several items on the checklist for an Orangetheory coach. Included in this pre-workout
responsibilities checklist is determining if there will be anyone on the bike and/or strider. About 10 minutes prior to
class, the coach should go in the lobby and ask if anyone will be using the bike and/or strider. If so, use this time to
bring the member(s) into the studio and set-up, explain parameter card and a few insights on technique and form. The
bike and strider are included as part of the TREADMILL group, so it’s important to cone-off a treadmill for each person
that will be using a bike and strider for each half of the workout. By making sure that you cone-off a treadmill using an
orange cone, any potential issues with having more people on the floor than actual stations is prevented.

If there are two members waiting to use the bike, the coach should take them into the studio to setup specific
adjustments prior to class. It is recommended to setup the person who will use the bike during the second half of class
first, write adjustments down and work with the person who will use the bike during the first half of class. This ensures
that the bike will be adjusted to the settings for the person who will use the bike first.
In a situation that there are Intros (new guests) and a bike/strider, the coach should always work with the Intro(s) first,
then address the bike/strider.
As class starts, those on the treadmill are at a walking warm-up for the first minute. It is important to acknowledge those
on the bike and/or strider to get moving, adjust gears if needed. After the rowers are instructed into their warm-up, then
the treadmill group (including the bike and strider) will be given specific instruction for their Base pace.
When a workout template calls for additional incline on the treadmill, it is important to coach members on the bike and
strider just as much as members on the treadmill. If the treadmill is “going up a hill,” the members on the bike and strider
should have the same experience. For every 1% incline increase or decrease that the Joggers and Runners have, the
bike and strider should be coached to add or subtract 1-2 gears of resistance.
For a workout with a specified distance or time (e.g. run-row) the monitor can be reset (cleared) by moving the gear
completely up and down twice.
On occasion, there will be workouts with runners and joggers increasing an incline to mimic a hill. For the bike and
strider to simulate an incline on the treadmill, the RPM range will be lower on these workouts, yet the gear will increase,
resulting in an increase in watts during the climb. Best practice is to coach an additional 1 -2 gears for every 1% incline
increase for Joggers and Runners on the treadmill. The additional increase in gear is always taken from the member’s
Base pace.
During time or distance blocks, it is critical that coaches and members know how to properly clear the bike/strider
monitor. In order to clear the screen of all data, members should toggle the red gear knob up and down three times.
This will allow bike and strider participants to easily reset their screen and start distances or times with a new screen.
Miscellaneous
1. Generating 746 watts is the equivalent of generating 1 horsepower

2. Going above 140 RPM’s will force the monitor to display ‘STOP’ (both on the bike and strider)

CHAPTER 9
ROWING

Rowing
The WHY of Rowing
The WaterRower is referred to as the ultimate calorie burner. It is one of the top three low impact calorie burning
exercises in the fitness industry. Rowing is used in the Orangetheory workouts to maximize power and develop total
body strength. More than 80% (up to 84% of the body’s muscles are worked during the activity of rowing) of the muscles
in the body and nine (9) major muscle groups are used during rowing exercise.
The WHY of the WaterRower

Orangetheory studios utilize WaterRower as their sole rowing equipment supplier. WaterRowers are utilized throughout
the Orangetheory experience due to their smooth movement that mimics true rowing, sustainable build quality, and
globally scalable support.
Rowing Musculature and Biomechanics

Coaches should take the time to properly educate themselves on the physiological benefits of rowing, which can then
be relayed to the members. The WaterRower is one of the biggest challenges for Coaches to educate the members on.
Many new coaches, and members, often do not have previous rowing experience, making the WaterRower one of the
most difficult pieces of equipment to effectively use and coach. Rowing, in general, is about efficiency, not shear
strength, power, or endurance. Rowing gives members a new perspective on why the WaterRower is such a beneficial
tool to their success and how it can be fun with proper form.
The WaterRower is a multifaceted functional piece of equipment that has the capacity to utilize both aerobic and
anaerobic systems within the same class. It is considered one of the most efficient types of exercise as each individual
stroke requires full body engagement. Whether the desired workout results are increased cardiovascular stamina by
strengthening the heart and lungs or physical strength, the WaterRower can produce both. Each facet of the Three by
Three (3x3) of rowing (Order, Power, Timing), explained later, helps members row efficiently and safely.
WaterRower Infrastructure
The WHY:
Orangetheory nomenclature helps to sustain brand continuity and assists members with what the Coach is referring to.
Multiple pieces of equipment throughout the studio could be referred to as the same general name, however,
Orangetheory has its own nomenclature to assist with member clarity and consistency.

Rower Setup
Setting up the rower is a quick and simple process. As with other directives given in class, setting up the rower is
sequential. Cueing these 7 steps in order helps members ease into rowing. When a member is performing these tasks
out of order, they should be coached to correct the sequence to improve their skills and experience (providing this
assistance could be considered a “Personal Touch”).
1. Grab the seat of the rower before sitting on it. It is a best practice to have the seats set at the back of the rower
to reduce the risk to the member of falling off the seat as they sit down from the seat escaping their grip as they
sit on the edge of the seat. Once the member has a seat on the rower, instruct them to move forward to begin
step 2.
2. Turn on the monitor – on button is on the left of the monitor
3. Look at the footplates and adjust (on average, 2-5 holes for Men, (AND) 5-7 holes for Ladies) by pulling the
footplate toward the body and lifting it to adjust how many holes are showing. In order to provide a frame of
reference to all members, the range of how many holes are showing is provided by all coaches during the setup
portion of the warm up. A critical adjustment is to have the strap set across the widest part of the foot. This
placement is the important consideration in foot plate position.
4. Place both feet in the footplates and simultaneously pull the straps
5. Grab the handle (at the widest part – shoulder width – palms down - thumbs under)
6. Watch the standing demonstration (refer to “Rowers to Base”)
7. “DRIVE with your legs, LEAN with your core, and PULL with your arms. Release your arms, lean in with your
core, and then proceed with the legs…continue this movement, this is your Warm Up.”
Rower Functionality
THE MONITOR
Intensity
Upper right corner; shows multiple measurements such as Watts, /500m split, MPH and more.
Distance
Bottom right corner; indicates the distance rowed, in meters
Duration
Bottom left corner; shows time lapsed in seconds and minutes
Stroke Rate
Upper left corner; indicates tempo or “strokes per minute”

HOW TO CHANGE THE INTENSITY SETTING ON THE ROWER
Templates are designed to challenge members using a variety of intensity measures such as split time and miles per
hour. It is important to understand how to properly set the rowers prior to the start of the workout so that members have
a smooth and seamless experience. Best practice is to have the closing Coach change the units on the
WaterRower prior to departure for the day.
• Press the unit button, continue to press unit button until it flashes with the desired measure; then press the “up”
or “down” arrows until the unit of measurement desired is flashing. Press “OK” to set.
The picture on the right shows all intensity parameters that are located in upper right corner of the monitor:
• m/s – meters per second

• Mph – miles per hour
• /500m – 500-meter split
• /2km – 2000-meter split (2 kilometers)
• Watts – power or force production
• Cal/hr. – estimated calorie expenditure for an hour at current intensity
Working with Workout Programs

There are times in an Orangetheory workout that will predicate the use of the “WORKOUT PROGRAMS” option with
the rower. Such workouts generally request results of finishing times for a specific distance or vice versa. The monitor
information being displayed can actually be manipulated to reflect the desired results. Best practice is to have the
closing Coach set up the Workout Program prior to leaving for the day.
For instance, if a challenge requests “Fastest 500m row” the rowing monitor can be set to count down from 500m and
stop upon completion of the 500m.
To set the monitor for these “events”
• Press WORKOUT PROGRAMS (each time this option is selected, it will switch through the different quadrants
of the monitor: Intensity, Distance, Duration, Stroke-rate)

• Once the corresponding quadrant to the desired field is flashing, use the up and down arrows to obtain the
directed value. (Most used - Distance and Duration)
• Press OK when value is achieved (the rest of the information on the monitor will be brought back up)
o *This Workout Program has now been “saved” as STORED PROGRAMS 1
o The next program that is saved will now move STORED PROGRAM 1 to STORED PROGRAM 2
o This process will continue for as many programs as is saved
If the monitor shuts off or resets, to pull the desired program back up:
• Select STORED PROGRAMS

• Use the up and/or down arrows to show the numbered (#) program that is was saved as
• Press OK
Upon completion of the desired challenge, the screen will beep and all information will be paused for a short period of
time (believe this may be about 30 seconds) to allow for review/tracking. The intensity will also show an averaged
number for the event just performed on the rower
The Foot Plates

As discussed previously, placement of the foot on the strap is critical to proper support and power production. Once the
monitor is turned on, the members will need to strap their feet into the foot plates. Prior to doing so, members will need
to adjust the foot plates.
Men
2-5 holes showing
Women
5-7 holes showing
Coaches must ensure that members place both feet in the foot plates at the same time and then pull both straps tightly
around the widest part of their feet. The strap is one single piece of fabric and if members continually tighten one strap
before the other, the strap will gradually slip out of the plastic tightening clasp. This is not an issue, as a Coach simply
slide the strap back into the plastic clasp and have the member reenter their foot into the foot plate.
Having the strap across the widest part of the foot will allow proper ankle flexion and more powerful drive through the
base of the foot and rive from the legs.
To remove feet from the foot plates, push the tab on the foot strap down while pulling up on the fabric of the foot strap.
Once the foot strap is loose, drive the heel forward/upward and then take the foot out of the plate.

PHASES OF ROWING EXECUTION
Mastering the biomechanics and timing of each phase of rowing will produce the most efficient power and therefore the
most distance per interval. Coaches should pay close attention to the 3x3 Rowing when approaching a member to
assist in correcting their form. More information about correcting form can be found later in this chapter.
The 3 x 3 Coaching
Orangetheory uses a coaching technique referred to as “Three by Three Rowing” (3x3). This technique involves a
specific order, power, and timing of the rowing movements. The first time this is introduced in its entirety to the members
is during their “Rowers to Base” during the Warm Up portion of the workout. It is important to review the Three by Three
(3x3) Rowing as a whole so they become aware of all aspects of the 3x3, not just one portion. Educating members
along brand lines on the 3x3 of Rowing will allow a Coach to give “quick ques” to reference proper form during a class
as to not drag out the “talking time.” (fix last part of the sentence). It is critical that all coaches educate the members to
the Orangetheory brand language. As we continue to grow, members will take classes across various studios and thus
having brand unique language taught in every class across the globe differentiates OTF and allows for members to
understand the experience regardless of location.
Order
Legs, Core, Arms – Arms, Core, Legs
Power
60% Legs, 20% Core, 20% Arms
Timing
1 count back, 2 counts forward – POWER, PATIENCE…PATIENCE

Order
Phase 1: Legs (60%)
Push or drive back with legs while keeping arms straight, holding back firm to transfer leg power up to the handle. Think
of holding a chin up bar (the handle) and drive back with the legs. Members should push through the entire foot on the
foot plates.
Muscles engaged: Erector Spinae, Rhomboids, Quadriceps, Gastrocnemius and Soleus, Hamstrings

Phase 2: Core (20%)
While driving back with the legs, start moving the torso; the core will generate force as well. The torso will move from
the forward position to a 2 o’clock position. Arms are still straight.
Muscles engaged: Erector Spinae, Rectus Abdominus, Triceps, Rhomboids, Deltoids, Trapezius, Pectoralis Major,
Wrist Extensors and Flexors, Quadriceps, Glutes, Hamstrings, and Gastrocnemius and Soleus
Phase 3: Arms (20%)
Just as the core phase is finishing, the handle is pulled to the torso just below the chest. The elbows should be relaxed
and in, not up at shoulder height. The shoulders should remain in “set” position, down and back, not up by the ears.
Muscles engaged: Erector Spinae, Wrist Extensors and Flexors, Triceps, Biceps, Deltoids, Pectoralis Major, Rectus
Abdominus, Internal and External Obliques, Quadriceps, and Hamstrings*Image credit: Concept2 UK,
http://concept2.co.uk/rower/muscle_groups

IN REVERSE
The 3 phases are executed: Arms, Core, Legs.
Timing
• 1 second DRIVE back, 2 seconds to return to the start position
• Power, Patience…Patience
This two count forward allows for both the physical recovery and mental preparation needed for the next powerful stroke.
During the recovery counts, the distance still accumulates to some extent.
Guidelines of Rowing Tempo
Easy/moderate to
challenging but doable
Warm-up, Base Pace, effort Establish Base in Heart
active recovery Rate (Green zone) and
di
Push effort Uncomfortable effort. 25-50 watts over Base
Very uncomfortable,
All Out Rowing hard effort 50+ watts over Base
ROWING SAFETY
• Keep the phases of execution in a forward-and-back motion, never side-to-side.
• Pulling the handle at an angle could result in falling off the rower or injury.
• Most members, regardless of injury or symptoms, can row safely and pain free by limiting their ROM.
• Cue them to keep tall and hold their chest open, with shoulders and elbows relaxed.
• For large or obese members (and pregnant women), allow a looser foot strap for their rotating feet, knees and
hips.
• Keep chest open to maintain good posture and avoid lower back strain by pulling shoulders down and back,
while lifting out of the pelvis.
• For members who cannot row, the strider or bike can be used for an alternative for the rowing interval.
• We recommend that pregnant women in their 3rd trimester, utilize the strider instead of the rower

ROWING PROGRAM DESIGN
The WaterRower is an integral part of the interval training design at Orangetheory Fitness and can be utilized in a
myriad of ways. Below are some example of how rowing is built into the program design
Stand Alone Timed Row/Distance Row

Example:
• 2- minute row
• 300m row
Rowing Floor Blocks

Within a Floor Block with mi-range or long-range floor block Revise to match templates in w/o design OU module (add
second example of rowing within the block ice-at the end of 3 exercises)
The rower is the primary tool used during a block with accessories such as DB’s, MB’s, etc. (add block from a 3G, but
don’t mention it is a 3G)

Run/Row
This is a template format in which the rower is utilized in conjunction with the treadmill. This means there will be no
rowing built into the weight floor design.
ROWING INTENSITIES
Watts
• Watts are the scientific measurement of power being produced at a given time. The higher the better, keeping
in mind proper form.
• In rowing, the better the technique, the higher the wattage.
Split Time
• Standard distance measurement for all rowers, on and off the water
• Average time it takes to row 500 Meters (/500m)
• 500 Meters is ¼ of the rowing standard 2000 meters
• Split Time is instantly rewarding and motivating
• Lower numbers are better
MPH
• MPH is a great way to get members familiar with measuring their output.
• It’s simple. Everybody knows, the higher the better.
• The goal with MPH is to make members aware of this parameter and occasionally use it to establish goals,
pacing, and improvements in rowing fitness.

It’s all about the numbers getting better! Orangetheory coaches should always understand these forms of
personalization and coach to it!
Recovery Row
Occasionally during a Rowing Block on the template, there will be a Recovery Row. This should be coached similar to
how a Walking Recovery on the Treadmill is coached with the intention of letting the member recover and have their
heart rate decrease while preparing for the next interval. The purpose of a Recovery Row is to keep the body moving
with standard rowing technique although speed and power are irrelevant. Members should not completely stop moving
during a recovery row.
ROWING TIME/ DISTANCE GOALS
ROWING COACHING AND CUEING OF COMMON ERRORS

The WaterRower for new members may seem scary. Most have not used a water rower before, let alone experience
rowing in any other capacity. When members are knowledgeable of the WHY behind what they are doing, they are most
likely to remain open about changes and assistance.
One of the most important things to consider when assisting a member with form is their safety, as well as yours.
Coaches need to be aware of their space and where they can place themselves in relation to the member to assist with
coaching rowing form. If form correcting does not take place during the warm up of the workout, there are potential
other opportunities throughout the workout that a Coach must make a diligent effort to return to the member to further
aid in proper form.
Proper cueing will eliminate some of the common errors in rowing, however, if a member is not able to put these cues
into practice, they may need added guidance in proper form. Coaches should first identify what is happening during the
row.

• What is going on? Is it an issue with technique, speed or packing? (what does this mean)
• How does this relate to the 3x3 Rowing: Order, Power, Timing!
• Is it pain/strain potential?
• Is it performance/experience potential?
Once the direct issue is recognized, Coaches can proceed to correct the (improper form). When proceeding, ensure it
is the appropriate time to do so.
• Warm up, transitions, 100m repeats, endurance distance, etc.
Best practice to look at the monitor to get an estimate of member’s distance, time, intensity as to prove visual real-time
positive results of improved rowing form immediately following correction.
After (finding the root cause of improper form) it is now the commitment of the Coach to follow through with assisting
the members on how to fix their form.
• Have member slow down

• Contextualize the issue – Define the issue in a relative way to the member so they know what is about to be
corrected. This will also remind them in future rows to pay attention to this portion of their row as to continually
work on improving or maintaining this change.
• Correct and reinforce the 3x3 Rowing related cues – “Drive with your legs first.”
• Best practice, keep in mind that many improper rowing issues from a lack of proper hip hinge
• Best practice, keep the coaching simple and use body language as much as possible
• Motivate a job well done with praise
Recognizing and correcting form is an ongoing practice of Elite Coaching. Coaches should utilize the Three C’s
in this process of correcting technique as well. Once a member has shown understanding of the correction and
demonstrated the correct form, the Coach should follow up with this member. Follow up may be later in the same class
or the following class the member attends to reinforce and congratulate on the improvements and maintenance of
proper form.
If a member is having difficulty grasping the corrections and time during class does not permit enough proper coaching,
it is acceptable to ask the member to work with you a few minutes after or before their next class. Given time and
circumstances permit an available Coach.

The Grabber
Error: When a member does not fully extend arms as returning to the front of the rower or fully bring hands to sternum
at the end of the leg drive.
Correction: Coach the members to drive first with their legs, lean back, and bring the handle all the way to their sternum.
On the return, fully extend arms before moving any other part of the body.
Verbal Cues
“After your leg drive, engage your core and pull the handle hard to your sternum.”
“Try to fully extend your arms out before you return back to starting position.
“Make sure your upper body goes through a full ROM each time to best increase your efficiency on the rower.”
Physical Cues
Rowing demo emphasizing full extension of the arms while returning to the front of the rower.
Coach’s hand on their elbow to emphasize full extension
The Handle Huncher
Error: When a member pulls the handle too high up at the end of their stroke resulting in elevated shoulders.
Correction: Coach the member to keep the handle between the sternum and belly button to keep the shoulders relaxed.
Verbal Cues
“Pull the handle between your sternum and belly button.”
“Keep your shoulders blades down and back as you row.”
“Relax your shoulders as you pull the handle to your sternum.”

Physical Cues
Use both hands to illustrate a “strike zone” between the sternum and belly button where the handle should hit
Gently place a hand on the shoulders to show them that they are not relaxed and to bring the shoulder blades down
and back.
Coaches use their hands to show the small range that the handle cord should stay in between to keep the height of the
handle in the right position
The Overachiever
Error: When a member goes past the 2 O’clock position with their core and leans too far back.
Correction: Coach the member that their core should have minimal movement and to only lean slightly forward at the
start of the stroke and only lean slightly back at the end of a stroke.
Verbal Cues
“Try to keep the core between the 10 and 2 O’clock position”
“Think of sitting in a lounge chair rather than laying down”
“Keep your core engaged throughout the entire stroke by only leaning forward and back slightly.”
Physical Cues
Coach’s hand on the back of the member to indicate how far back to lean.
Rowing demo emphasizing the proper range of motion for the core during each stroke.

The Back Breaker
Error: When a member is not fully engaging the legs and is keeping the core slightly leaned back the entire time.
Correction: Coach the member that their core should move in between 10 and 2 o’clock with each stroke. Additionally,
they should increase their leg drive as if jumping back.
Verbal Cues
“increase your leg drive as if you were doing a jump squat”
“let your core move between the 10 and 2 o’clock position with each stroke”
“rowing is a leg driven movement with 60% of the power coming from the legs, 20% from the core, and 20% from the
arms”
Physical Cues
Place a hand on the member’s back as they come forward to remind them to slightly lean forward.
Rowing demo emphasizing a strong leg drive and core movement
The 12 O’clock Straight Up
Error: When a member does not move their core through the proper range of motion and remains straight up the entire
time.
Correction: Coach the member that 20% of their power is coming from their core and they should lean back slightly
after their leg drive and lean forward slightly after returning their arms to full extension.
Verbal Cues
“Allow the core to move between the 10 and 2 O’clock position with each stroke”
“Lean forward at the start of the stroke and lean backward slightly at the end of the stroke.”

Physical Cues:
Coach places hand behind the member indicating that they should lean back until they hit the coach’s hand.
Rowing demo emphasizing the proper range of motion for the core during each stroke
The Knee Bender
Error: When a member does not fully extend their knees at the end of the stroke.
Correction: Coach the member to drive harder through their legs and to fully extend at the end of the stroke.
Verbal Cues
“drive hard through the legs and fully extend legs before leaning back with the core”
“avoid bouncing the knees”
Physical Cues
Rowing demonstration emphasizing the leg drive with full extension of the legs and order ‘legs, core, arms then arms,
core, legs’
Coach’s hand on knee to emphasize full extension

Common Pains and Strains
WHY
Coaches should be as prepared as they can to answer questions about form as well as pains felt by members associated
by their rowing performance. Knowing the common pains/strains, a Coach can properly and relatable educate a member
on correct form as to assist and aid in reduction of the pain. Being knowledgeable about the common pains/strains can
help a Coach isolate the cause of the pain the member describes outside of class times in order to verbally let them
know what may need to be focused on in correcting form the next time they are in class. *Coaches must remain within
their scope of practice to not diagnose or prescribe treatment when considering what information to tell the
member about their pain/strain. With each common pain/strain review the importance of each component of the 3x3
and conduct a brief isolation drill with proper cueing (above) with a constant directive to pay attention to posture
throughout the movement.
BACK
• Opening the back early, before the legs have fully extended
• Leading with the shoulders
• Leaning back in the seat (pelvic tilt)
• Collapsing at the Catch (start of the movement where the body is coiled with arms straight out front), or over-
reaching
• Adjustment to a new exercise
Knees/Shins
• Bouncing or “popping” the knees

• Limited range of motion (limits of flexion and extension) – foot place placement to allow for proper ankle
flexion/tight hamstrings
• Pulling up on foot straps (extreme dorsiflexion)
• Foot position with the strap
o Strap across the foot is too close to the ankle
o Strap across the foot is across the toes
o Straps are too tight across the feet – overweight, pregnant or individuals with extremely tight hip flexors
Elite Coaching for WaterRowers

As previously discussed, elite Coaches are able to elicit different responses for what can seem to be the same challenge
(row distance/time, exercise with different rep counts, etc.) based upon their coaching cues/tactics. When reviewing
the templates, it is important to look at the types of rowing that have been designed for the day. This design/format will
predicate how each intensity should be coached.
There are many different styles to coaching a 300m row, for example, to elicit the desired performance responses from
the members. Given below are some best practices on how to coach a 300m row given its placement within a workout.
Keep in mind, as part of Training the Floor, a Coach reviews the goals of the row distance at the time of reading the
Video Visual Aid (VVA). It is recommended a Coach repeat these goals and where the information can be found on the
monitor as they witness members moving toward their rowers.

300m Row (Just once)
This is a one-time chance for members to perform their best and highest intensity. A Coach could ask for an “All Out”
row (50 Watts+ above Base Watts) and a max time to reach the 300 meters (1:30 or less). Ask members to give that
best effort as it is the only one 300-meter row effort. Since this is at the beginning of the block, all members should be
on the rowers at the same time to complete the 300 meters. This is an opportunity to check in on members form and
intensity. This can be a dynamic, fun opportunity as a Coach moves down the group of rowers to over the mic take
advantage of two (2) of the three (3) C’s (utilize the third C (Correction) off the mic to assist in member’s performance
enhancements).
If a Coach knows the members’ abilities, they can challenge the member to increase their consistent wattage, given
they are rowing with proper form.
Challenge through motivating the members to all increase wattage the last 100 meters or challenge them to watch how
long it takes them to complete the first 100 meters and reduce the time it takes them to do 100 meters by one or 2
seconds for the last 100 meters.
Congratulate members by “calling out” ideal form, highest Wattage (given they have proper form, as we do not want to
promote incorrect form to obtain desired results) and finishing times. “Bar has been set! Brad just hit 300 meters in one
minute eight seconds! Rock star job Ben” (gives high five as another congratulations)
300m Row (Just once at the beginning of each block)
This row will be completed just one time per block. In this design/placement members get multiple opportunities to
attempt the 300-meter row with ample time in between attempts. A few best practices for coaching this type of rowing
is to elicit use of the 3 C’s.
• Correct (off mic) to assist members with proper form to encourage a more effect and efficient row resulting in
higher consistent wattage produced and a quicker (faster) 300-meter time each round.
• Challenge the group as a whole to attempt to maintain a higher wattage for the entire 300 meters. “start strong,
finish strong and challenge yourself to maintain the same average wattage throughout the whole 300 meters.”
o A Coach can also encourage the final 100 meters be completed with an “All Out” effort (increase in
about 25+ watts above current wattage) or added intensity to reduce the row time.
o Best practice for elite coaching in this opportunity is to ask members to remember their times of their
row (remind members where this is) and ask the members to meet or beat, preferably beat their time
from the first block’s 300-meter row. A Coach can also have members tell them their time of the 300
meters as they give them a high-five to walk back to the weight floor to begin the exercises in the block.
 Key with this practice is to remember to follow up with the member on the next opportunity and
give them a goal, as well as a quick cue on how to obtain this new goal, based on their first
attempt at the 300 meters. “Ben great job the first round, you got that in one minute 12 seconds,
lets aim for one minute ten seconds this round, so remember DRIVE through those legs to get
that wattage up!”
• Congratulate the group for attempting their best efforts and “call out” highest wattage as members will all be on
the rowers at the same time due to its design within the day’s workout. A Coach can also congratulate finishing
times.
300m Row (every round at the end of a set of exercises)
This format of row gives the members multiple chances within the same block to achieve this distance. This
design/placement does not allow for as much time to recover from the first row as the previous versions. As a Coach, it
is important to remember a few key points with this design/placement:
 Time in between rowing opportunities is drastically cut shorter, so efforts must be coached accordingly
 Since a series of exercises are now being performed in between each row interval effort, it is important to think
about the recovery heart rate response to the row effort and, not only when they begin the exercises of the
block but, what exercises are being performed. (i.e.- bicep curl versus deadlift versus half squat swing)

When coaching this, the members will all generally head to the rower to perform this row at different times. Some of the
afore mentioned best practices can still be utilized, but now it becomes more of a one-on-one coaching opportunity.
While utilizing the Orange Eye, watch for when members transition to the rower to complete the row. The first round,
they may transition around the same time but after this first round the transition times to the rower will vary. Since
exercises are still being performed on the weight floor during this block, it is important to not neglect the weight floor,
but also not neglect the rowers each time they transition to the rower.
Opportunity will arise to incorporate some best practices of an Elite Coach;
 Coach will cue the rowing distance, time goals and location of desired information on the monitor as they witness
members transition to the rowers for the first round at least. Subsequent rounds the Coach will use their Orange
Eye and communicate distance goals and challenges.
 Request members tell them (Coach) their distance time as they pass and receive a high-five for completion
 Important to follow up with this on the next round and provide a goal based on the previous performance
 Transition with some of the members to assist with form and check in with the members on their performance
during the 300 meters. Look at the rowing monitor and keep an eye on it for more than one second if giving the
member a goal as to see they are challenging themselves to rise to your challenges for them.
Row for Distance
This style/placement will follow a directed completion of a given number of rounds of a set of exercises. During this
style/placement of the row intensity a Coach must utilize their Orange Eye to observe when members complete their
designated rounds and begin to transition to the rower. As a Coach, we should have memorized the “Rowing
Time/Distance Goals” graph found earlier in the chapter. This will allow the Coach to give appropriate yet still challenging
distance goals for the time remaining and the skill level of the member.
ROWER MAINTENANCE
Cleaning
 Wipe down foot plates, water tank, handle, seat, rails and monitor.
 Loosen foot straps and push all seats to the back of the rower.

CHAPTER 10
TRAINING THE FLOOR

TRAINING THE FLOOR
Orangetheory coaches spend the majority of their time on the floor during the course of the workout – this is where
tremendous value can be added and personal touches (connections) can be made. The goal is to create an exceptional
experience for all members during class while delivering results. Coaches do this by utilizing various tools on the weight
floor.
Floor Demonstration Process

Providing clear instruction and guidance (verbal, visual, and physical execution of the exercises) to members on a
continuous basis, in a sequential manner, sets the group up for success. Generally, there is 90 seconds to provide a
floor demo, so it’s important that the coach has everyone’s attention and leads the group with clear communication,
confidence, and sound execution. The floor demonstration process flows as follows:
1. Set up the demo station (central location so all can see) with needed equipment prior to the start of each block
during class.
2. Read the top line of the VVA in order from left to right (block #, round goal, duration of block)
3. “Eyes on me.” Demonstrate the exercises in order, left to right, with options
a. Coaches must demonstrate two to three repetitions of the exercise with proper form
b. One to two repetitions of an appropriate option (as applicable to the exercise)
c. Challenges are provided one-on-one, off microphone and only after the members has demonstrated
proper form and execution of the exercise
4. Provide MINIMUM weight recommendations for both male and female members
5. Say “wave me down if you need any help”
6. Say “get to work”
7. Press play on the VVA
Once the floor demonstration is complete, the coach must set up the treadmill group for their block. This must also occur
during the 90 seconds timeframe. Coaches should use the following treadmill block setup whenever setting up a new
treadmill block. The treadmill block setup flows as follows:
1. Provide DURATION of the block

2. Pair the first two intervals together
3. Describe the FEELING of the first interval
4. Provide PARAMETERS for Power Walkers, Joggers, Runners, and Bike and Strider
5. Countdown (“3-2-1, PUSH!”)
For example: “Treadmills, our first block is 10 minutes long. We have a 3-minute Push followed by a 2-minute Base
pace. This Push will feel uncomfortable. Power Walkers, 4% incline or greater, Joggers and Runners, increase your
speed about 1-2 mph (1.5 – 3 km/h) above your Base, Bob (bike) 90 – 105 RPM’s, gear 6 or greater, Sara (strider) 80
– 90 RPM’s, gear 6 or greater. Push pace in 3-2-1…PUSH!!”
Additional Considerations
All Orangetheory coaches receive access to the immense OTF Exercise Library housed on Orange University. The
Exercise Library features all exercises, dynamic warmup routines, and stretches used at Orangetheory. Each video has
been filmed in line with brand standards and under the guidance of the Orangetheory Medical Advisory Board. Coaches
should review all floor blocks in the Exercise Library upon receiving the monthly Fit Book and prior to the template rollout
meeting. It is also best practice to review the evening prior to delivering a template to ensure proper OTF form and
technique is communicated and taught to members. When reviewing the Exercises Library, coaches should take notice
of the 3 Anchors, body positioning, and muscle activation. Coaches should cue, educate, and correct exercises as they
appear in line with the Orangetheory brand and Exercise Library. Should there be any questions over form, technique,
or why an exercise is performed the way it is, these should be directed to fitness@orangetheoryfitness.com.

It is important for the coach to be prepared with an option and a challenge for every exercise in the Exercise Library. It
is not necessary to give an option for every exercise, but it is important to be prepared in case anyone has indicated an
orthopedic injury or exercise restriction (e.g. pregnancy). Not every exercise may have an option, however, all coaches
must be prepared and knowledgeable to properly provide one-on-one attention (off microphone) should any member
present with orthopedic issues or injuries. If someone is struggling with the form of an exercise, a coach should try to
correct form and then provide an option so that the member is successful within the block. Provided options should be
using the same muscle group as the designed exercise. Should this not be doable, a coach should provide another
option using the muscle in a complimentary manner.
Challenges should be provided for those who have demonstrated an advanced level of the exercise and can manage
a more challenging exercise. This will be communicated on a one on one basis (off mic). In either case, option or
challenge, coaches must ensure that the exercise is both safe, effective, and in line with global Orangetheory brand
standards.
In providing minimum weight recommendations for males and females, each coach should consider a series of factors.
Items such as is the exercise targeting large or small muscle groups, the rep count which will be a result of either being
an endurance, strength or power design, fatigue factor of the muscles given the overall design of the workout, etc. Also,
only a minimum starting point is required, there is no need to provide a top weight range for each exercise. For example,
a reasonable weight recommendation for dumbbell front raises, 10 reps would be ladies 8 lbs. and up, men, 12 lbs. and
up. Coaches should be aware and ready to provide a member with an amount that may be lower than what is suggested
due to limiting circumstances.
Floor Concepts
In addition to a floor demonstration, the following floor concepts improve coach’s effectiveness and confidence while
improving the member experience and reducing confusion. Concepts include:
Flow
While the amount of space can vary greatly among studios, minimizing movement and space during the demonstration
is important for the members to observe and replicate during the workout. New coaches should get in the habit of using
a single station in the studio and staying organized (dumbbell placement, use of a single station, etc.) to perform a floor
block demonstration. All coaches should use the station to demonstrate to reduce member confusion, maintain visibility,
and improve member interaction. Coaches should perform exercises in the same direction when possible, encourage
using the mirror to self-evaluate, and have only the equipment out that’s needed for the block working on.
Set and Re-set position

Every exercise originates from a solid foundation- standing, split stance, kneeling, supine, prone, etc. Having a solid
foundation of correct posture and alignment before an exercise is executed is crucial. Therefore, starting from and
returning to this foundation during execution is what keeps the musculature actively engaged throughout the movement.
Set is the starting or ready position. Think of set as a 2 second checklist that helps members engage the right support
muscles and position themselves with correct alignment to begin exercise.
Re-set is a reminder to engage the ‘ready’ muscles and alignment of every repetition that is performed.

Orange Eye
This is the ability of the coach to scan the room, observing each person for 3 seconds (not a stare) while looking for
safety, movement quality, and any other factors to then provide specific verbal or tactile cues to correct and challenge.
A strong Orange Eye and ability to detect improper body movement and positioning is critical to member safety and
helping members achieve their goals. Coaches must be confident in their ability to see, interpret, and properly educate
members on improper form or body positioning.
The Three C’s

During each workout, coaches are held to an Orange Standard of making a minimum of 20 personal touches to
connect with the members and add value. This is accomplished through the Three C’s: Correcting, Congratulating, and
Challenging. Some examples include the following
 Correct: A person is performing bicep curls, rocking the trunk back and forth and lifting the elbows. The coach
takes the opportunity to show the member how to stabilize the shoulders and engage the trunk while executing
the movement.
 Congratulate: Recognition of a member improving their time on the rower during their second round from the
initial row.
 Challenge: The coach notices that a person can perform hamstring curls on the ab dolly at an advanced level,
so the coach challenges the person to single leg hamstring curls.
The 3 Anchors
Discussed further in this chapter, the 3 Anchors are key to maintaining proper body positioning and engaging the right
support muscles. The 3 Anchors are:
 Shoulder girdle: “shoulders away from the ears”, “slight pinch of the shoulder blades”
 Trunk: “navel to spine”, “lift the lower back out of the hips”
 Hips: “mild activation of the hips”, “engage pelvic floor muscles”
Anatomy 101 and the 3 Anchors

Coaches should have at minimum, an intermediate understanding of the human anatomy and biomechanics.
Confidence in understanding what muscles groups are being targeted, the objective of the program design and expected
adaptations of the body, and how to translate the benefits of exercise to functional activities in daily life is necessary.
Visual representations of the 3 Anchors is below:

Shoulder Girdle
Major stabilizing muscles that act on the shoulder girdle:
Trapezius (traps)
Runs from the base of the skull to the back part of the shoulders, then down to the middle of the back. This muscle is
diamond-shaped and often divided into upper, middle, and lower. This is where people tend to build tension.
Rhomboids
Located in the center of the back (squeeze the shoulder blades together to locate the rhomboids)
Levator Scapulae
Runs from base of skull to the upper part of the scapula
Serratus Anterior
Located under the shoulders; a thin muscle covering the lateral rib cage and connecting to the shoulder blades
Pectoralis Minor
Located on the anterior surface of ribs 3 through 5, that run to the coracoid process of the scapula
Goal: To pull the shoulders back and down

Trunk
Major stabilizing muscles that act on the trunk include:
Transverse Abdominis
Deepest muscles of the abdominal wall stabilizing the lumbar and pelvis region and compressing the abdomen cavity
The Oblique
Crisscross over the transverse abdominis and shape the waist (twisting and side bending movement)
Multifidus
Runs from the sacrum to the 2nd cervical vertebrae. Provides spinal stability and promotes efficient movement in the
vertebrae
Rectus Abdominis
Most superficial ab muscle. Trunk flexion
Erector Spinae
Deep muscles of the back. Trunk extension
Goal: To link the abdominals with the back muscles

Hips
Main hip stabilizer muscle:
Gluteus Medius
Lateral surface of the ilium to the greater trochanter of femur. Maintains hip stabilization for integrity for proper
movement. Poor alignment of the pelvis due to weak gluteus medius can lead to compensation from other muscles
creating muscle imbalance, knee injuries, and back pain.
Goal: To maintain hip alignment and prevent dropping hips
Tools
TRX Suspension Straps
The WHY
The TRX Suspension Straps are used to strengthen
the stabilizer muscles of the 3 Anchors (shoulder girdle,
trunk, and hip girdle) and train the inside and outside
muscles in a 50:50 ratio.
Suspension training is designed around harnessing one’s own bodyweight against gravity while performing suspended
exercises to maximize strength, stability, endurance, and to sculpt the body. Utilizing the straps in this manner will also
improve posture. Good posture helps the body move efficiently, gives the lungs more working room by increasing
breathing capacity, and protects the body from a lifetime of aches and pains. Orangetheory designs and uses TRX
straps as a part of the OTF program design and thus coaches who have previous TRX experience may see a disconnect
in some cueing or exercise technique. When coaching at Orangetheory, all coaches must perform the exercise as taught
under the OTF brand.

As coaches, our goal to have each member feel a sense of accomplishment, regardless of exercise restrictions or skill
level. At Orangetheory, foot placement is used to progress (challenge) or regress (option) an exercise using the straps.
Changing the foot position to either a kickstand (staggered leg stance, with the front knee bent slightly and the back leg
straight), widening the stance, or moving away from the anchor point are all ways to regress (provide an option) a strap
exercise. For members who have demonstrated a more advanced mastery of the exercise, adjusting the foot position
so that the feet to a narrower stance or closer to the anchor will provide a more challenging position. At no time should
members place their feet against the wall to progress an exercise.
Common OTF strap exercises include;
 Strap- High Row x 10

 Strap- S/L Squat x 12 ea
 Strap- Knee Tuck x 10
 Strap- Alligator x 10
Coaching Cues
Shoulder Girdle:
 Shoulders away from the ears

 Slight pinch in the shoulder blades
 Armpits down
Trunk:
 Navel to spine
 Lift the lower back out of the hips
Hip Girdle:
 Slight pinch of the glutes

 Engage the pelvic floor muscles
Additional points to keep in mind when performing exercises on the straps:
 If members are moving at the right tempo, they should be able to freeze the exercise at any point
 The body should be in a plank position throughout the entire range of motion on many exercises. The plank should follow
members throughout the movement like a surfboard attached to the back. Driving the heels into the ground for better
standing planks and this also helps avoid bending the knees while executing certain exercises
 A wide foot base of support or a reduced angle from the anchor point are ways to help members stabilize many strap
exercises

Dumbbells
The WHY
Dumbbells (DB’s) are used to increase muscular endurance, create muscle overload and build strength,
and when combined with tempo change, can train explosive
movements to enhance power. Dumbbells work the inside and
outside muscles in an 20:80 ratio respectively.
Common dumbbell exercises include:
 DB- Chest Press x 10

 DB- Front Squat x10
 DB- Toe Reaches x 20
 DB- Uppercut x 8
Coaching Cues
 Quality over quantity; continuous movement; the final two reps should feel challenging
 Neutral grip; drive through the elbows; hinge from the hips
Ab Dolly
The WHY
The AB Dolly is designed to primarily train the core. By targeting the smaller stabilizer muscles within the 3 Anchors,
the AB Dolly is a challenging modality that allows for multi-directional exercises across numerous planes of motion.
Common Exercises:
 AB Dolly- Pushup to Knee Tuck x 8

 AB Dolly- Hamstring Curl x 10
 AB Dolly- Pike x 12
 AB Dolly- Pushup x 10
Coaching Cues
 Placing both feet on top of the logo print for maximum stabilization on the AB Doll
 Stability before mobility
 Slight pinch of the shoulder blades; navel to spine; keep the hips aligned during movement
 When providing options, coaches should ‘cut the lever in half’ and place either elbows or knees on the
AB Dolly as opposed to hands or toes

BOSU Trainer
The WHY
The acronym for the BOSU is Both Sides Up which means this modality allows for exercises that can be performed
using the flat surface as well as the round side. The primary purpose of the BOSU is balance training and recruitment
of smaller muscle fibers up and down the trunk and spine. Additional benefits include improving stabilization, mobility,
and agility. Since the surface is constantly changing, the BOSU forces many parts of the body to work synergistically to
maintain balance.
Anatomy of the BOSU

Understanding the anatomy of the BOSU is helpful in practical
application during the workout. Two triangle shaped handles located
at opposite ends of the flat end of the modality can assist with proper
hand grip. Examples include, push-up with flat surface up and holding
the handles as well as burpees with the flat surface facing the chest
while griping the handles throughout the entire range of motion.
Should members be performing exercises that require stepping on
and off the BOSU, the triangle shaped handles MUST be placed
pointing vertical, to prevent being stepped on (an example is the
lateral hop over).
When the dome surface is up, exercises can be performed by sitting or standing on the BOSU. Using the rings that
extend out from where the logo is located can help guide body placement. If the body is closer to the floor, this is an
option while further on the ball (away from the floor) is a challenge on the BOSU. For example, when standing on the
BOSU, recommended foot placement is the second ring from the logo and seated exercises should be performed from
the 3rd or 4th ring from the logo.
When the dome side faces up, the BOSU trainer provides an unstable surface while the device remains stable. When
the flat surface faces up, the device is highly unstable – for this reason, at Orangetheory Fitness, we NEVER stand on
the flat surface to perform exercises.
Common Exercises:
 BOSU- S/A Chest Press x 8 ea.

 BOSU- S/L Hip Bridge x 8 ea.
 BOSU- Back Extension x 12
 BOSU- Kneeling DB Lateral Raise x 12
Coaching Cues
 Tailbone 3 to 4 rings from the white logo; try to use the white logo as a bullseye, placing your foot directly on
top as you shift from side-to-side (such as lateral hop over)
 Stability before mobility
 Slight pinch of the shoulder blades; navel to spine; keep the hips aligned during movement

Medicine Ball
The WHY
Medicine Balls (MB) are primarily used in power and endurance templates as they are only available up to 12 lbs.
Medicine Balls are not able to create muscle overload found in strength program designs. They are extremely effective
in plyometric exercises to create explosive power as well as exhausting the muscles through continuous movement.
Medicine Balls are often used with other exercises to engage additional muscles and create a total body exercise.
Common Exercises:
 MB- ISO Squat Front Raise x 10

 MB- Reverse Lunge with Rotation x 8 ea.
 MB- Woodchopper x 8
 MB- Power Squat to Shoulder Press x 10
Coaching Cues
 Keep the ball 2-3 inches from the chest; elbows in; numbers facing north and south
Mini Bands
The WHY
The Mini Bands add an additional dimension to the Orangetheory workout due to the plethora of physiological benefits
including activating stability muscles that are not otherwise activated and providing resistance training without using
weights. The Mini Bands are adaptable for all fitness levels and have a variety of options and challenges for each
exercise. Additionally, the Mini Bands are used in combination with other exercises to provide variety and additional
resistance to the stabilizer muscles of the body. All types of templates (ESP) will include the use of the Mini Bands.
There are three different types of Mini Bands to provide different options of resistance for members; Light (Green),
Medium (Orange), Heavy (Red).
Mini Band Placement

There are 6 different options for Mini Band placement on the body. Depending on the exercise, Mini Band placement
can be used to increase or decrease the difficulty of the exercise. The farther the Mini Band is from the working joint,
the more challenging the exercise will be. On the contrary, the closer the Mini Band is to the working joint, the easier
the exercise will become. It is also important to Coach that the Mini Bands lay flat against the skin and are not coiled
up for optimal usage. For all Leg Band positions, members will always be coached to sit down on the bench and place
one foot in the band at a time to ensure safety and proper Mini Band placement.
Mini Band Placement – Arms
• Arm Low Band: The Mini Band is placed close to or near the wrist. This placement provides the greatest
resistance as the Mini Band is located the farthest away from the working joints.
• Arm Mid Band: The Mini Band is placed at the midpoint between the wrist and elbow or mid to high forearm.
• Arm High Band: The Mini Band is placed just below the elbow. This placement provides the least resistance as
it is the closest to the working joints.

Mini Band Placement – Legs
• Leg Low Band: The Mini Band is placed around the ankles. This placement provides the greatest resistance of
the lower body Mini Band exercises.
• Leg Mid Band: The Mini Band is placed on the high shin below the knee joint.
• Leg High Band: The Mini Band is placed just above the knee joint.
Common Exercises
• BW High Band Squat

• BW Mid Band Squat to Alternating Leg Lift
• BW Low Band Plank Alternating In and Out
• DB High Band Bench Tap Squat
• BW Mid Band Hip Bridge
• Strap Low Band Low Row
Coaching Cues
• Keep resistance on the Mini Band at all times.

• Gently push your knees out during the Mini Band squat to prevent the knees from collapsing inward.
• Keep your core engaged throughout the entire movement.
Adjustable Workout Bench

The WHY
The Reebok deck (bench) is extremely versatile and allows
members to perform several different exercises. The Reebok
benches can be used as a flat or incline bench and as a step. The
height can be adjusted to that the risers fold under to decrease the
height as an option for some members. A best practice is for
coaches to personally adjust the benches for members. Should a
template have an incline exercise, the coach should raise the
benches during their pre-studio walkthrough.
Large Mats
Large floor mats are available at all facilities and offer members comfort while kneeling, lying, or performing seated
work. Providing a member with a mat who clearly could benefit is a nice personal touch point.

SplatTV
SplatTV is an OTF studio upgrade and technology advancement designed for workout template control and display.
The use of SplatTV eliminates the dry erase board for weight room workout templates and creates a controlled workout
template for all fitness coaches, which is displayed in a professional template design on the TV screen.
What is SplatTV?
 SplatTV is a digital guide for members to reference while executing the floor block.
Why do we use it?
 SplatTV is used at Orangetheory for several reasons. The primary reason is that it helps keeps the members
engaged and using good form throughout the workout. During a complex or quickly moving class, the initial
demonstration of an exercise could potentially be missed by a member or guest of the workout. The coach,
again during a quick class, may not be able to re-demonstrate the exercise prior to the start of the floor block.
SplatTV provides the members and guests a moving visual that demonstrates the exercises, so they can
perform using proper technique and posture. SplatTV also educates the member by providing not only a visual
presentation of the exercise in correct form but also the name of the exercise. All exercises performed on
SplatTV were filmed under the direct supervision of members of the Orangetheory Medical Advisory Board.
Where is it set up?
 Floor block exercises are clearly displayed using SplatTV on the television screen(s) in the workout floor area.
When is it used?
 Videos are played after the demonstration of exercises by the coach and at the start of the floor block. All
coaches must properly demonstrate all floor blocks prior to pressing play on SplatTV. Should a coach press
play prior to demonstrating a floor block in person, many members will focus on the video instead of the coach.
 SplatTV should never be used as a replacement for a proper floor demonstration.

SplatTV Troubleshooting
If the Apple TV is not displaying the proper day’s slides (or if they are not displaying at all), below are some common
steps we recommend to troubleshooting:
1. Wi-Fi: Be sure to first, check the studio’s Wi-Fi and ensure that it is connected and active
2. Restart: Settings > General > Restart
3. If the slides still do not appear, submit an urgent Service Desk Ticket to otf.zendesk.com. Please always include
the studio number in the requests.
4. Email amojica@orangetheoryfitness.com describing the specific issues, again please include the studio
number in the email communication.
VVA Contingency Plan

Coaches should always prepare the workout floor before the start of each scheduled workout, this includes checking all
technology. As we continue to innovate our product by using state of the art technology, we always recommend coaches
to be prepared for the unexpected. The SplatTV may not be functioning and therefore coaches must be prepared with
a few tips in order to still deliver the ultimate Orange experience, even without SplatTV.
Launch templates should all be present, if for any reason they are not showing, follow the trouble shooting steps
below.
 If there is an issue with the templates not appearing or issues with what is appearing on Splat TV, then either
the Head Coach or Studio Manager should submit an urgent ticket to the Service Desk (otf.zendesk.com) for
support or contact Albert Mojica (amojica@orangetheoryfitness.com).
 Each studio should be equipped with at least one whiteboard, two preferably. Coaches should write the day’s
floor block on the whiteboard using dry erase markers for classes until the issue is resolved and SplatTV is
properly working again.
Workout Floor Maintenance

Cleaning
 Re-rack weights on weight stations (weights should be in order and weight stacks should alternate (8, 10, 12,
20 and 8, 10, 15, 25)
 Lower and stack benches (if there is space)
 Make sure TRX straps are fully extended
 Organize coaches station
 Collect AB Dolly mats and large mats and place them back in their appropriate spots
 Collect any items to be placed in the lost and found
Maintenance
 Check BOSUs and inflate if needed

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CHAPTER 8

Orangetheory Fitness Textbook Version 2.0 Page 66

Step 1: Adjust height of seat (saddle)

• Lift the closest leg to the seat so that the thigh is

Step 2: Adjust the fore/aft (horizontal position of the seat)

Orangetheory Fitness Textbook Version 2.0 Page 67

Step 3: Adjust the height of the handlebar

• Knee position with a 5 – 15-degree bend at the 6 o’clock position

Step 1: Adjust height of the stationary handles

Orangetheory Fitness Textbook Version 2.0 Page 68

Bike Parameters Strider Parameters

Orangetheory Fitness Textbook Version 2.0 Page 69

• PUSH: 25-50 above BASE

Practical Application of Coaching with Wattage (Watts)

1. Increase gear (RPM remains the same)

Orangetheory Fitness Textbook Version 2.0 Page 70

2. Levels the field

3. Specific watt ranges

Orangetheory Fitness Textbook Version 2.0 Page 71

3. Isolating the hips on the bike

Not included in the Orangetheory workout experience

5. Peddling too fast (high RPM’s and low gear)

Best Practices for Coaching the Bike/Strider

Orangetheory Fitness Textbook Version 2.0 Page 72

1. Generating 746 watts is the equivalent of generating 1 horsepower

Orangetheory Fitness Textbook Version 2.0 Page 73

Orangetheory Fitness Textbook Version 2.0 Page 74

The WHY of the WaterRower

Rowing Musculature and Biomechanics

Orangetheory Fitness Textbook Version 2.0 Page 75

Orangetheory Fitness Textbook Version 2.0 Page 76

• m/s – meters per second

Working with Workout Programs

To set the monitor for these “events”

Orangetheory Fitness Textbook Version 2.0 Page 77

• Select STORED PROGRAMS

The Foot Plates

Orangetheory Fitness Textbook Version 2.0 Page 78

Orangetheory Fitness Textbook Version 2.0 Page 79

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Phase 3: Arms (20%)

Orangetheory Fitness Textbook Version 2.0 Page 81

Guidelines of Rowing Tempo

Push effort Uncomfortable effort. 25-50 watts over Base

Orangetheory Fitness Textbook Version 2.0 Page 82

Stand Alone Timed Row/Distance Row

Rowing Floor Blocks

Orangetheory Fitness Textbook Version 2.0 Page 83

Orangetheory Fitness Textbook Version 2.0 Page 84

ROWING TIME/ DISTANCE GOALS

ROWING COACHING AND CUEING OF COMMON ERRORS

Orangetheory Fitness Textbook Version 2.0 Page 85

• Warm up, transitions, 100m repeats, endurance distance, etc.

• Have member slow down

Orangetheory Fitness Textbook Version 2.0 Page 86

Coach’s hand on their elbow to emphasize full extension

The Handle Huncher

“Pull the handle between your sternum and belly button.”

“Keep your shoulders blades down and back as you row.”

“Relax your shoulders as you pull the handle to your sternum.”

Orangetheory Fitness Textbook Version 2.0 Page 87

“Try to keep the core between the 10 and 2 O’clock position”

“Think of sitting in a lounge chair rather than laying down”

Orangetheory Fitness Textbook Version 2.0 Page 88