Thursday, February 8, 2024 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
After yesterday's rest day from working out, I was right back at it today. Wasn't at my most energetic but it was a welcomed template that included Two endurance blocks on the treads and with Tiffany's and my next running event coming up this Saturday, it was very helpful. Of course, there is another workout tomorrow morning and hopefully that template will be just as helpful for Saturday.
We didn't get the opportunity to do any prep runs for this 4 Miler coming up but our workouts at Orangetheory Fitness always keeps us in great shape to do well in the running events that we add to our fitness routines.
The workout overall had us doing strength and power moves on the floor as well.
Studio (OTF Nona North - Our Home Studio)
Time (5:00am)
Coach (Alex)
This morning's Orangetheory Fitness session focused on endurance running, alongside power and strength-oriented rowing exercises on the floor.
The floor exercises were particularly intense today, featuring a combination of dynamic movements and weight training.
I chose 20’s, 30’s and a 40 pound dumbbell for the (weighted) exercises.
The treadmill workout began with a self-paced 10.5-minute block, followed by a second block featuring decreasing push intervals, stable base periods, and culminating in a challenging one-minute push directly into an all-out effort.
I burned 637 calories, totaled 1,372 meters on the rower and totaled 2.6 miles on the treads that included a 10 mile per hour ALL OUT run at the end of the session.
The Work:
Floor Block 1 - 10.5 minutes
- Back to back - explode and load:
- 4 - 8 x low bench squat jacks
- 8 x goblet squats, (weighted), rest
- 200 meter push row (22 - 24 strokes per minute)
- Back to back - explode and load:
- 4 - 8 x low bench decline push-ups (explosive)
- 8 x chest flys, (weighted), rest
- 200 meter push row (22 - 24 strokes per minute)
Floor Block 2 - 11 minutes
- Back to back - explode and load:
- 4 - 8 x hip hinges swings (weighted)
- 8 total x alternating sumo deadlifts, (weighted), rest
- 200 meter push row (22 - 24 strokes per minute)
- Back to back - explode and load:
- 4 - 8 each x forward lunge with chops (weighted)
- 8 total x high plank pull throughs, (weighted), rest
- 200 meter push row (22 - 24 strokes per minute)
- Repeat until finisher:
FINISHER:- 1 minute of low bench squat jack (I chose these) OR
- 1 minute of low bench decline push-up (explosive) OR
- 1 minute of hip hinges swing OR
- 1 minute of forward lunge with chop
Tread Block 1
- 10.5 minute run for time
Tread Block 2
- 2.5 minute push
- 1 minute base
- 2 minute push
- 1 minute base
- 90 second push
- 1 minute base
- 1 minute push
- 1 minute ALL OUT
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 ConsumptionEach 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?
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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3455
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
08/02/2024
14156
Aerobics,Gym,Weight Lifting,Treadmill,Running
Height
5.7 lb
Weight
165 lb
Body Fat
%
Waist
34 in
Thighs
in
Chest
in
