Thursday, April 25, 2024 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
Today's template was endurance on the treadmills with NO walking recoveries! and BOSU work on the floor including ALL OUT 15 stroke rows mixed in.
We got a pair of push efforts with a minute of base in between. In between the pairs we got 90 second bases. The pushes began at two minutes and then decreased to 90 seconds, a minute, 45 seconds and then the FINISHER on the treadmill was a 30 second push, then a base and into an ALL OUT.
I totaled 3 miles with NO walking recoveries straight run with speeds of 6.2mph and a high of 8.5 miles per hour. Not my best ALL OUT average but it's all good it was more about endurance.
Two long floor blocks. Each one had back to back rounds with the BOSU and a weighted exercise. Three rounds and then we rowed for some ALL OUT out rows and a medicine ball exercise.
I also kept my dumbbells weights to a mimimum averaging 12 to 30 pounds.
Not much rowing and just get in about 300+ meters but did hit a HIGH of 468 WATTS OF POWER and a high of 13mph rowing speed.
Although my OTBeat chart shows I burned 833 calories, I want to take 100 off of that because my heart rate monitor was a bit wonky early on.
Today's Workout Recap
Tread Block
- 2-minute push
- 1-minute base
- 2-minute push
- 90-second base
- 90-second push
- 1-minute base
- 90-second push
- 90-second base
- 1-minute push
- 1-minute base
- 1-minute push
- 90-second base
- 45-second push
- 1-minute base
- 45-second push
- 90-second base
- 30-second push
- 30-second base
- 1 minute ALL OUT
Floor Block 1 - 10.5 minutes
- Three rounds:
- Back to back:
- 10 x BOSU plank pops
- 10 total x alternating BOSU (Front Foot Elevated) forward lunge, rest
- 5 each x BOSU kneeling single arm bicep curls
- When done - work & active recovery:
- 15 stroke ALL OUT rows (120 - 180 meters+)
- 5 each x medicine ball squat to the upright rotations
Floor Block 2 - 10.5 minutes
- Three rounds:
- Back to back:
- 10 x BOSU high plank jacks
- 10 x BOSU bridges, rest
- 10 x BOSU kneeling neutral grip lateral raises
- When done - work & active recovery until finisher:
- 15 stroke ALL OUT row (120 - 180 meters+)
- 5 each x medicine ball squat to the upright rotations
- FINISHER: 1 minute of BOSU plank pops
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 3496
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 lb | ![]() | Weight170 lb | ![]() | Body Fat% | ![]() |
Waist34 in | ![]() | Thighsin | ![]() | Chestin | ![]() |