Monday, February 26, 2024 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
Today's workout had quite the twist. It was billed as a power day, but it ended up feeling more like an endurance challenge. We kicked things off with resistance bands on the floor and a 90-second walking recovery between blocks on the treads, where the goal was to ramp up our all-out pace with each tread block.
Starting with a row block, we hit the floor for some intense rowing, aiming to cover as much distance as possible in two and a half minutes. Then came a lengthy floor block, filled with rounds of mini band exercises like single-arm squats, overhead tricep extensions, reverse flies, bridges, and torso rotations. After rowing half the distance from the first block, we repeated the floor exercises.
The final block was all about elevating our heart rates with step-ups featuring knee raises and high plank toe taps. And to finish off, we had a 30-second burst of an intensified exercise based on what exercise we were currently and individually on.
Despite the initial promise of a power day, the consistent two-minute pushes on the treads across all five blocks leaned more towards an endurance vibe. But with each round, it felt like the challenge eased up just a bit, even if we had to push ourselves a tad harder during the all-outs. Overall, it was a pretty smooth ride, and the gradual progression made it manageable, despite the added intensity.
For the (weighted) exercises I went with 12, 25 and/or 40 pound dumbbells. I go really light for the reverse flys.
I burned 595 calories, rowed a total of 1,791 meters and totaled 2.5 miles on the treads with a high of a 10.5 mile per hour ALL OUT run at the end of the session. My OTBeat monitor results had me running a 15 mile per hour ALL OUT. Umm No, that was definitely a hiccup in the system. I've done as high as 13 miles per hour if the studio has the new treads but 15mph is a whole other level. Before the pandemic and the car accident I was aiming to hit that speed but all when to shit since then. Either way, 13 mph is no joke ;-)
Tiffany made it to the workout today, but still on a struggle bus. She will be taking off the next two days as scheduled for her and she finally gets to speak to her doctor later this week. I'll be hitting the home studio again tomorrow morning before my scheduled workout rest day on Wednesday.
Back to today's session at our home studio OTF Nona North where we worked out with the 5am crew and Coach Alex managed us through the template on a "Never Miss A Monday" sweat sesh.
Here is the workout breakdown from this morning:
The Work:
Row Block 1 - 2.5 minutes
• 2.5 minute row for time (22 - 24 strokes / minute)
• Check distance
Floor Block 1 - 13.5 minutes
• 2 rounds back to back:
(weighted)
• 8 each x resistance band single arm squat
• 12 x resistance band overhead tricep extension
• 12 x resistance band reverse fly, rest
• 2 rounds back to back:
• 12 x resistance band bridge
• 12 x resistance band torso rotation, rest
• Rowed half our distance from row block 1 (22 - 24 strokes / minute)
• Bonus: repeat all exercises as a single block until time was called
Floor Block 2 - 4.5 minutes back to back
• 5 each x full step up to knee raise (weighted)
• 10 total x high plank alternating toe tap (feet on bench)
• **Repeat until finisher:
FINISHER: 30 seconds of full step up to knee raise OR high plank alternating toe tap at an increased intensity** (I was in the middle of the toe taps)
Tread Block 1
• 2 minute push
• 30 second ALL OUT
Tread Block 2
• 2 minute push
• 30 second Base
• 30 second ALL OUT
Tread Block 3
• 2 minute push
• 1 minute base
• 30 second ALL OUT
Tread Block 4
• 2 minute push
• 90 second base
• 30 second ALL OUT
Tread Block 5
• 2 minute push
• 2 minute base
• 30 second 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 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?
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 3466
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 lb |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
