Overview
Pick an exercise from the sidebar to inspect it. Deep-linking works too, so Exercise Guide can open this page directly into the right move.
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Execution
Coaching cues
Avoid
Common mistakes
Scale
Beginner regression
Build
Advanced progression
Glossary
Orangetheory shorthand, decoded
The goal here is simple: when Burn Board says something the studio says every day, you should know exactly what it means without losing the premium, fast-read feel of the page.
2GTwo-group class format. Usually more treadmill and floor time, with fewer rotations than a 3G.
3GThree-group format rotating treadmill, rower, and floor. Blocks are usually shorter than 2G.
Base PaceYour sustainable working pace. Challenging enough to matter, controlled enough to recover before the next surge.
Push PaceHarder than base, repeatable for the coached interval, and the effort you can hold with control rather than panic.
All Out / AOYour highest controlled effort for a short burst. Fast, aggressive, and limited by the clock.
Walking Recovery / WRAn intentional downshift after harder efforts. The point is to bring your heart rate down enough to attack the next push or all out.
Push to All OutA coached progression where an interval starts at push and finishes at all-out intensity without a reset in between.
InclineThe treadmill grade percentage. Coaches often call separate incline targets for runners and power walkers.
Power Walker / PWThe walking prescription on tread, usually paired with steeper inclines instead of faster run speeds.
Splat PointsOrangetheory’s intensity score for time spent in the orange and red heart-rate zones. They reflect effort, not whether you had a “good” class.
Orange ZoneUsually 84–91% of max heart rate. This is the signature working zone associated with splat points and threshold-style effort.
Push RowA rowing effort above your conversational base. Stronger drive, faster split, and more urgency, but still repeatable.
Split TimeYour row pace, usually shown as time per 500 meters. Lower split numbers mean faster rowing.
Stroke RateHow many rowing strokes you take per minute. It is cadence, not speed by itself — power and timing still matter.
Rep CountThe prescribed number of exercise repetitions on the floor. Burn Board often tracks whether a block is low-rep strength, moderate volume, or high-rep endurance.
AMRAPAs many rounds or reps as possible in the allotted time while keeping form intact. At OTF this usually means self-paced floor density work.
BOSUBalance trainer short for “Both Sides Up.” Half exercise ball, half platform, used for instability, core, and lower-body work.
TRXSuspension straps anchored overhead. Coaches use them for rows, squats, presses, and stability-focused regressions or progressions.
BenchmarkA recurring test workout like the 2000m row or one-mile run that gives you a clean performance comparison over time.
Signature WorkoutA named studio-wide workout format that returns periodically, often with a distinct scoring system, challenge structure, or benchmark feel.
Legend
Decode today’s intel faster
This is the cheat sheet for the shorthand Burn Board uses across the daily intel, archive, and benchmark pages. Instead of one loose row of pills, everything is grouped by what you actually need in class: effort, lane, structure, and special callouts.
Recovery / WR
Base
Push
All Out / AO
Incline / %
Bonus
Effort zones
The core OTF intensity ladder, translated into plain English.
WR
Walking RecoveryYour reset gear. Heart rate comes down, breathing settles, and you get ready for the next push.
Base
Sustainable effortYour controlled working pace. You should feel challenged, but capable of holding it and recovering from harder efforts.
Push
Repeatable discomfortFaster or heavier than base. Tough enough to matter, but not a full send.
AO
All OutYour highest controlled effort for a short interval. Think committed, not chaotic.
Lane markers
Burn Board tags lines so you can instantly spot whether a note belongs to the tread, power-walk, or rower lane.
🏃
Run / Jog lineTread guidance written for runners and joggers. Usually shown with pace or distance targets.
👟
Power-Walk lineParallel tread guidance for walkers, usually translated into incline and speed cues.
🚣
Row lineRower-specific direction. Distances, stroke efforts, and split guidance live here.
%
Incline calloutPercent grade on the tread. Most common in power-walk blocks and Everest-style work.
Class structure + special labels
The extra terms that tell you what kind of class day or wrinkle you’re walking into.
2GTwo-group class. Usually longer tread and floor blocks with fewer transitions.
3GThree-group class rotating across tread, rower, and floor. Expect shorter, tighter blocks.
SwitchFrequent station changes during a block. Less camping out, more bouncing between lanes.
FinisherA closing effort spike at the end of a block or class. Usually short and spicy.
BonusExtra work if you finish early or want a little more smoke before the clock runs out.
BenchmarkA signature test day like Everest, Inferno, or a row benchmark where pacing and comparison matter more.
Rule of thumb: if a label changes the whole day’s strategy, it lands here. If it changes one interval’s feel, it’s usually an effort-zone or lane marker.
Floor-side reading tips
How to interpret movement notes once you jump from the legend into a specific exercise.
Coaching cuesThe fast reminders that help you execute the rep correctly: brace, hinge, stack, drive, control.
Common mistakesThe compensation patterns Burn Board wants you to avoid before they steal load or range.
RegressionThe simpler or more stable version when the prescribed move is too aggressive for today.
ProgressionThe harder version when you’ve got clean mechanics and want more challenge.
Quick scanning heuristics
The fastest way to read a Burn Board card without overthinking it.
1
Start with the structure tag2G, 3G, Switch, and Benchmark tell you what kind of day it is before you parse the details.
2
Then find your laneLook for 🏃, 👟, or 🚣 so you’re only reading the cues that apply to you.
3
Use colors as a speed layerBlue cools things down, green settles in, orange turns the screw, red means go.