Running times

Ooohh ooohhh I saw it too and zoomed in super close to see the workout run times. As Cathe said in the first STS workout “I’m so psyched, I can’t wait to get started!”

Right off the bat, this series will integrate perfectly into my ongoing tank top rotation. I’m sure I’ll do one of the official rotations at some point but these workouts are gonna be great because of the variety and that’s not even taking premixes into consideration!
 
I was able to open email in brower and got the pictures...but they are so small, I couldn't read the times, etc.
(sigh) I suppose they'll post them here or somewhere when they're ready to.
 
STS 2.0 Running Times​
TOTAL BODY
Super Sets TB 58:20 (2 ex/3sets/2 min rest)
Giant Sets TB 50:42 (10 ex/3 rounds/2 min rest)
Tri-Sets TB 59:26 (3 ex/body part; 2 rounds; 2 min rest)

UPPER/LOWER SPLITS
UB 1: 57:56 (1 muscle group at a time)
UB 2: 59:02 (1 muscle group at a time, except chest & triceps)

LB 1: 51:13
LB 2: 51:11 (has 3 bonus exercises)

PARTS
Back 41:34
Biceps 37:05
Chest 32:53
Triceps 36:13
Legs 44:34
Shoulders 39:51

ABS/CORE
Standing Abs: Metabolic Core (w/plate or Db) 10:11
Standing Abs: Core & Floor (w/plate or Db/gliders) 16:08
Mini-Ball Abs (or not): 11:16
No Equipment Abs: 10:45

RECOVERY
Active Recovery 11:53
TB Stretch 23:32

Foam Rolling UB: 19:38
Foam Rolling LB: 13:04

Mobility 1: 18:56
Mobility 2: 17:24

Chair Yoga: 21
Mat Yoga: 22:26
 
Debinmi said:
STS 2.0 Running Times​
TOTAL BODY
Super Sets TB 58:20 (2 ex/3sets/2 min rest)
Giant Sets TB 50:42 (10 ex/3 rounds/2 min rest)
Tri-Sets TB 59:26 (3 ex/body part; 2 rounds; 2 min rest)

UPPER/LOWER SPLITS
UB 1: 57:56 (1 muscle group at a time)
UB 2: 59:02 (1 muscle group at a time, except chest & triceps)

LB 1: 51:13
LB 2: 51:11 (has 3 bonus exercises)

PARTS
Back 41:34
Biceps 37:05
Chest 32:53
Triceps 36:13
Legs 44:34
Shoulders 39:51

ABS/CORE
Standing Abs: Metabolic Core (w/plate or Db) 10:11
Standing Abs: Core & Floor (w/plate or Db/gliders) 16:08
Mini-Ball Abs (or not): 11:16
No Equipment Abs: 10:45

RECOVERY
Active Recovery 11:53
TB Stretch 23:32

Foam Rolling UB: 19:38
Foam Rolling LB: 13:04

Mobility 1: 18:56
Mobility 2: 17:24

Chair Yoga: 21
Mat Yoga: 22:26
Click to expand...
Debinmi, you're my hero! Thanks Cathe and administration too. I've been waiting and waiting for this info. Now, I'm going to be planning and planning. It will keep me busy until STS 2.0 arrives. :cool:
 
After looking at the “Parts” listing, it got me thinking. A CTX-esque rotation comes to mind. A short cardio workout followed by one body part per day. Similar to Fit split and 4DS. One day could even be yoga and weights, recovery and weights.

I’m excited to see the different rotation mixes Cathe devises!
 
STS 2.0 Running Times w/Pre-mixes (2023)​

TOTAL BODY

SuperSets TB 58:20 (2 ex/3sets/2 min rest)
SUPER SETS PREMIX OPTIONS
EXPRESS #1- Upper Body Only + Calves...46:39
EXPRESS #2- Lower Body Only...18:59
EXPRESS #3 - Total Body Single Superset...34:54
EXPRESS #4 - Total Body Double Superset...46:33
EXPRESS #5 - Total Body Without Rest...44:46
MISHMOSH #1 - Groups 1,4,2,6,3,7,5,8...58:23
MISHMOSH #2 - Groups 1,5,3,7,2,6,4,8...58:23
Extreme - Total Body Triple Legs...78:43

Giant Sets TB 50:42 (10 ex/3 rounds/2 min rest)
GIANT SETS PREMIX OPTIONS
EXPRESS #1- No Group 3… 40:09
EXPRESS #2- Bilateral Only …31:55
EXPRESS #3- Group 1 Only … 21.21
EXPRESS #4- Unilateral Only …26.55
MISHMOSH #1- Groups 1, 3, 2 …. 50.44
MISHMOSH #2- Groups 2, 3, 3 … 48.04
MISHMOSH #3 - Groups 1, 2 ,2 … 58.57
EXTREME #1 - Bilateral Plus Double Unilateral … 69.32
EXTREME #2 - Bilateral 4 Rounds … 53.05

Tri-Sets TB 59:26 (3 ex/body part; 2 rounds; 2 min rest)
TRI-SETS PREMIX OPTIONS
EXPRESS #1 - Upper Body Only …43.39
EXPRESS #2 - Lower Body Only …. 22.53
EXPRESS #3 -Single Triset Total Body …40.14
EXPRESS #4- Single Triset Upper Body Only …29.17
EXPRESS #5 - Split #1 Groups 1,2,3 ….29.27
EXPRESS #6 - Split #2 Groups 7,4,5,6 …36.42
MISHMOSH #1 -Total Body Legs First …60.10
MISHMOSH #2 - Groups 1,3,6,7,2,4,5 …60.10
EXTREME - Total Body Triple Legs …89.12

UPPER/LOWER SPLITS

UB 1: 57:56 (1 muscle group at a time)
UPPER BODY 1 PREMIX OPTIONS
EXPRESS #1 - 1 SET ONLY …45.22
EXPRESS #2 - 2 SETS ONLY …53.37
MISHMOSH #1 - FULL WORKOUT …63.09
MISHMOSH #2 - NO BANDS …43.27
EXTREME - EXTRA SETS …. 64.22

UB 2: 59:02 (1 muscle group at a time, except chest & triceps)
UPPER BODY 2 PREMIX OPTIONS
EXPRESS 1 SET ONLY …41.29
EXPRESS 2 SETS ONLY …55.37
MISHMOSH FULL WORKOUT ….59.06
MISHMOSH NO BANDS …51.36
EXTREME - EXTRA SETS ….67.52

LB 1: 51:13
LOWER BODY 1 PREMIX OPTIONS
EXPRESS - 1 SET ONLY ….30.56
EXPRESS- 2 SETS ONLY …41.30
MISHMOSH FULL WORKOUT …51.17
EXTREME - EXTRA SETS ….59.16

LB 2: 51:11 (has 3 bonus exercises)
LOWER BODY 2 PREMIX OPTIONS
BONUS #1 - Regular Workout Plus All 3 Bonus Exercises …66.32
EXPRESS #1 - One Set Only …27.26
EXPRESS #2- Two Sets Only ….42.35
EXPRESS #3 - One Set Only - Includes Bonus Exercises ….32.09
EXPRESS #4 - Two Sets Only - Includes Bonus Exercises … 52.26
MISHMOSH ….51.14

PARTS – BACK & BICEPS
Back 41:34
Biceps 37:05
BACK & BICEPS DISC PREMIX OPTIONS
BACK Workout Plus Bonuses …48.27
BICEPS Workout Plus Bonuses …43.27
EXPRESS #1 - Back No Repeats …28.52
EXPRESS #2 - Biceps No Repeats … 29.33
EXPRESS #3 - Back and Biceps No Repeats …52.39
EXTREME #1- Complete Back and Biceps …72.57
EXTREME #2- Complete Back and Biceps Plus Bonuses …86.08
MISHMOSH #1 - Back and Biceps …37.12
MISHMOSH #2- Biceps and Back …45.21

PARTS – CHEST & TRICEPS
Chest 32:53
Triceps 36:13
CHEST & TRICEPS DISC PREMIX OPTIONS
CHEST Workout Plus Bonuses …43.29
TRICEPS Workout Plus Bonuses ….39.53
EXPRESS #1 - Chest No Repeats … 30.03
EXPRESS #2 - Triceps No Repeats ….19.46
EXPRESS #3 - Chest and Triceps No Repeats …43.01
EXTREME #1- Complete Chest and Triceps … 66.27
EXTREME #2- Complete Chest and Triceps Plus Bonuses …76.13
MISHMOSH #1 - Chest and Triceps …35.33
MISHMOSH #2 - Triceps and Chest … 41.34


PARTS – LEGS & SHOULDERS
Legs 44:34
Shoulders 39:51
LEGS & SHOULDERS DISC PREMIX OPTIONS
LEGS Workout Plus Bonuses ….52.50
SHOULDERS Workout Plus Bonuses ….47.05
EXPRESS #1- Legs No Repeats … 33.04
EXPRESS #2 - Shoulders No Repeats … 23.34
EXPRESS #3- Legs and Shoulders No Repeats …49.42
EXTREME #1- Complete Legs and Shoulders …. 77.34
EXTREME #2- Complete Legs and Shoulders Plus Bonuses …. 92.59
MISHMOSH #1- Legs and Shoulders … 51.44
MISHMOSH #2 - Shoulders and Legs … 48

ABS/CORE
Standing Abs: Metabolic Core (w/plate or Db) 10:11
Standing Abs: Core & Floor (w/plate/gliders) 16:08
Mini-Ball Abs (or not): 11:16
No Equipment Abs: 10:45
AB DISC PREMIX OPTIONS
Standing Abs: Metabolic Core Warm-up Plus Standing Abs: Core Plus Floor ….25.15
No Equipment Abs Plus Mini Ball Abs ….21.35
Standing Abs: Metabolic Core Plus Mini Ball Abs … 20.44
Standing Abs: Metabolic Core Plus No Equipment ….20.13
Standing Abs: Core Plus Floor Plus Mini Ball …27.02
Standing Abs: Core Plus Floor Plus No Equipment Abs …. 26.31
MISHMOSH Standing Abs ….20.30
MISHMOSH Mini Ball Abs & No Equipment Abs ….19.42

ACTIVE RECOVERY & TB STRETCH
Active Recovery 11:53
TB Stretch 23:32
ACTIVE RECOVERY & TOTAL BODY STRETCHING DISC PREMIX OPTIONS
ACTIVE RECOVERY INTO TOTAL BODY STRETCHING …35.15
DOUBLE ACTIVE RECOVERY INTO TOTAL BODY STRETCHING …46.49

FOAM ROLLING
Foam Rolling UB: 19:38
Foam Rolling LB: 13:04
FOAM ROLLING UPPER & LOWER BODY DISCS PREMIXES
FOAM ROLLING TOTAL BODY UPPER THEN LOWER …31.01
FOAM ROLLING TOTAL BODY LOWER THEN UPPER ….31.32
FOAM ROLLING TOTAL BODY MISHMOSH …31.41

MOBILITY
Mobility 1: 18:56
Mobility 2: 17:24
MOBILITY 1 & MOBILITY 2 DISC PREMIX OPTIONS
MOBILITY 1 PLUS 2 ….36.12
MOBILITY 2 PLUS 1 …36.14

CHAIR & MAT YOGA
Chair Yoga: 21
Mat Yoga: 22:26
CHAIR YOGA & MAT YOGA DISC PREMIX OPTIONS
CHAIR YOGA PLUS MAT YOGA …42.18
 
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