Orange Everest Signature Workout - My Actifit Report Card: May 9 2022

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(Edited)

Monday, May 9, 2022

Template: Orange Everest - 60 minutes
About Orange Everest:

https://fb.watch/cULjowFk4I/

I’ll be honest, I’m usually up to date with what is coming up at the fitness studio and although, I saw on the calendar; one of my least favorite templates “Orange Everest” was today. YIKES!!

On a frickin Monday! Double Yikes!!

Tiffany and I were at the home studio OTF Nona North and Head Coach Mariah, happily mentions it and I was like - dammit!

I don’t like missing Monday workouts, so I don’t believe, I would have switched our scheduled our week any differently; but I would have had one less glass of wine over the weekend lol.

Anyway, we were there and the splats must go on:



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On to the template:

Orange Everest in 2G format is a 23 minute incline % jog, run or power walk up then down. The Coach calls out when you have to bump up or bump down.

For most of my OTF journey, I’ve averaged 2 miles total and honestly; although I didn’t hit 2 miles, falling short at 1.91; was more than surprising to me.

Coach Mariah, acknowledged that this was the first Everest I participated in; since I dealt with the bad hamstring injury.

I had no lofty expectations of matching or beating my personal record of 2.06, but I was proud of the result.

Tread Block
% = incline
I jogged/ran the whole thing WITHOUT stopping or walking
Lowest speed at 3 miles per hour
Highest speed at 9 miles per hour
Obviously, the higher the incline; the lower my speed:

• ⁠1 minute run @ 2%
• ⁠1 minute run @ 3%
• ⁠1 minute run @ 4%
• ⁠1 minute run @ 5%
• ⁠1 minute run @ 6%
• ⁠1 minute run @ 7%
• ⁠1 minute run @ 8%
• ⁠1 minute run @ 9%
• ⁠1 minute run @ 10%
• ⁠1 minute run @ 11%
• ⁠1 minute run @ 12%
• ⁠1 minute run @ 13%
• ⁠1 minute run @ 14%
• ⁠1 minute run @ 15%
• ⁠1 minute run @ 14%
• ⁠1 minute run @ 12%
• ⁠1 minute run @ 10%
• ⁠1 minute run @ 8%
• ⁠1 minute run @ 6%
• ⁠1 minute run @ 4%
• ⁠1 minute run @ 2%
• ⁠1 minute run @ 1%
• ⁠1 minute ALL OUT @ 1%

Normally, Tiffany and I start; all our sessions on the rower, but a lot of members flaked out and it was a small group this morning.

This forced us to do the Orange Everest challenge immediately into the session, adding insult to injury lol.

Nevertheless, no complaints. Got through it and hopefully will be prepared to match or beat my personal record; next time around!



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On to floor and rowers:

The floor blocks were kept at circuit, to keep us from over-exerting after Everest; but still moving from exercise to exercise without a designated rest period.

Floor/Row Block 1 - 11 minutes

• ⁠Buy-in: 1 minute push row @ 20 - 24 strokes / minute (once only)

• ⁠Circuit:

⁠•  ⁠8 bench plank single arm low rows (I went with a 40 pound dumbbell) on the bench
⁠•  ⁠8 seated overhead tricep extension (same 40 pounder) on the bench
⁠•  ⁠8 straight leg raises on the bench

Floor/Row Block 2 - 11 minutes

• ⁠Buy-in: 1 minute push row @ 20 - 24 strokes / minute (once only)

• ⁠Circuit:

⁠•  ⁠8 bench plank single arm reverse fly on the bench - each side (I went with a 15 pounder)
⁠•  ⁠8 seated hammer curls (I went with 25 pounders)
⁠•  ⁠12 bicycles on the ground

• ⁠Repeat circuit until finisher

FINISHER - 1 minute ALL OUT row

Not a bad template, considering the 23 Minute Orange Everest part of it.

Truth be told, running inclines has helped my endurance all these years as an OTF member. The past COVID ordeal and the most recent hamstring injury set me back a bit, but I’m definitely feeling closer to MY NORMAL each day.



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My OTBeat Heart Rate Monitor results was inevitably going to have the 12 plus splats, but overall; including the pyramid chart - that alone made the whole session a huge success for me:

===>



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Tomorrow morning, it’s back to OTF Nona North and Tiffa and I will be burning splats for Coach Cory:



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About Orangetheory Fitness (OTF)

https://www.orangetheory.com/en-us/

OTBEAT FAQ

https://www.orangetheory.com/en-us/otbeat-link-faq/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3065 sessions.





This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io


09/05/2022
17142
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 ft
Weight
170 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in







































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12 comments
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Wow, that is quite a workout. Does the treadmill change the inclination itself? Doing that workout is very impressive. Great work.

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15% incline probably did feel like climbing Mount Everest! I would be seeing orange at the top too, as I was about to pass out. Good exercise and routine.

!ALIVE
!CTP

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Yup @ironshield - it’s a little soul crushing, but it has helped me in many ways 🙏🏼 Thank You!

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Orange Everest looks and sounds intense. at least in the 2nd half you were declining, lol

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I miss our treadmill. We used to have one, but it died and we had to get rid of it. We got an Elliptical instead, but we didn't really care for it. We ended up selling that and haven't bought anything to replace it besides our Total Gym. I have been looking for something different to do lately, I am getting tired of doing the same old workouts. Nice job on your attempt at this. You weren't that far off from your goal. Nothing to be ashamed of.

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Thanks @bozz - although expensive; one of the main reasons, I have been going to OTF for so many years; it's because everyday is a new template with benchmarks and signature templates along the way like Hell Week in October, the upcoming All Out Mayhem at the end of this month and the 12 Days of Fitness in December. The space may be the same, the treadmills, dumbbells, TRX, BOSU, Resistance bands, rowers,etc; but you never know how it's going to flow on any given day.

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