Tuesday, June 25, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Endurance Day at Orangetheory Fitness was a beast! We kicked things off with a power run/row session, featuring two intense efforts in the first block split by some TRX and core work.

The workout included five rounds of a run/rep row, starting with a 0.5-mile run, 25 speed squats, and a 250-meter push to all-out row. After each round, we reduced the distance and reps: 0.1 miles, 5 reps, and 50 meters less per round.

Run-to-row workouts are a classic at Orangetheory, but today’s twist incorporated bodyweight exercises, making it unique. Typically, these sessions focus on transitioning between the treadmill and rower, but the added squats really amped up the challenge.

I powered through all five rounds, burning about 550 calories, covering 1.75 miles on the tread with a peak speed of 10 mph, and rowing 1,199 meters with impressive wattage and speed. For the weighted exercises, I went with 20, 30, 40, and 50-pound dumbbells.

Today's Workout Recap

Floor Block 1 - 17.5 minutes

• Back to back:
  • 5 each x low bench single arm step down reverse lunge
  • 10 total x alternating sumo deadlift, rest
• 5 each x TRX single arm squat reach with rotation
• Back to back:
  • 10 x high row
  • 10 x chest fly, rest
• 10 x straight arm sit-up

Floor Block 2 - 4 minutes back to back

• 10 x high plank pull through
• 10 x bridge, rest
• Repeat until finisher: 30 seconds of high plank pull through OR 30 seconds of bridge

Tread / Row Block - 23 minutes

• Goal: choose your intensity on the treadmill, increase intensity on the rower each round
• Round 1:
  • 0.5 mile tread
  • 25 x speed squat
  • 250 meter push to ALL OUT row
• Round 2:
  • 0.4 mile tread
  • 20 x speed squat
  • 200 meter ALL OUT row (30 seconds - 1 minute)
• Round 3:
  • 0.3 mile tread
  • 15 x speed squat
  • 150 meter ALL OUT row (22 - 45 seconds)
• Round 4:
  • 0.2 mile tread
  • 10 x speed squat
  • 100 meter ALL OUT row (15 - 30 seconds)
• Round 5:
  • 0.1 mile tread
  • 5 x speed squat
  • 50 meter ALL OUT row
• Bonus:
  • Tread or row until finisher: choose steady or intervals
• FINIShER: 30 second ALL OUT tread OR row (I chose tread)

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

What is EPOC?
===> Excess Post-Excercise Oxygen Consumption

Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This is when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.

We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.

About Orangetheory Fitness (OTF)

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

OTBEAT FAQ

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

What is a BOSU?

https://www.bosu.com/

What is a Medicine or Med Ball?

https://www.verywellfit.com/med-bALL OUTl-training-1229699

What are Resistance Bands?

https://www.wodfitters.com/pages/the-definitive-guide-to-resistance-bands-and-workout-bands

What is a TRX?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3528
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 lb		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in