Thursday, May 9, 2024 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
This morning's Orangetheory Fitness class was an engaging ESP session. We started with endurance, shifted to strength, and finished with power.
On the floor, the first block was a diverse mix of exercises. We started with a challenging 8-minute row/rep combo, followed by a sequence combining a deadlift and a sumo squat using a single dumbbell. In the second block, we focused on strength with the step-down reverse lunge, a tough routine that targets the stabilizer muscles. Accompanying this were the less intense bicycle press and the pullover, allowing brief pauses for breath between sets.
The final block was a true test of our power and determination. It ramped up the intensity with challenging power exercises like pop squats and a combination of plank jacks (feet on the bench) flowing into a decline push-up, capped off by straight-arm sit-ups. Executed on a low bench, the sit-ups involved keeping arms extended while using the core to rise to a sitting position. Each participant chose one of these drills to perform intensely for 30 seconds as their finisher, pushing themselves to the limit and feeling motivated by the challenge.
On the treadmills, the endurance block consisted of alternating 2 minutes of push pace with a minute at base pace, culminating in a 30-second all-out sprint. The strength block followed, featuring runs at base pace with increasing inclines—starting at 4% and peaking at 8%—before concluding with a steady minute at a 6% incline. The session concluded with the power block, where we unleashed our energy in intervals of one-minute, 45-second, and 30-second all-out efforts, interspersed with walking recoveries. This gradual increase in intensity allowed each participant to push their limits and feel a sense of accomplishment.
The dynamic group workout tested our endurance, strength, and power throughout the session.
I burned under 600 calories, rowed a total of 1,738 meters with a high of 446 WATTS of power at a high of 13.7 miles per hour rowing speed, and a total of 2.35 miles on the treadmills with speeds between 5.5mph and 10.5 miles per hour on my last ALL OUT.
I chose 40-pound dumbbells for the weighted exercises.
Today's Workout Recap
Floor / Row Block 1 - 8 minutes back to back
• 400 meter push row
• 6 x single dumbbell deadlift to sumo squat, rest
Floor Block 2 - 7 minutes work & rest
• 5 each x step down reverse lunge, rest
• 10 total x alternating bicycle press, rest
• 10 x pullover, rest
Floor Block 3 - 5 minutes work & rest
• 6 total x alternating 90 degree pop squat, rest
• 6 x high plank jack to decline push-up, rest
• 6 x straight arm sit-up, rest
• Repeat until finisher:
• 30 seconds of alternating 90 degree pop squat OR
• 30 seconds of high plank jack to decline push-up OR
• 30 seconds of straight arm sit-up
Tread Block 1
• 2 minute push
• 1 minute base
• 90 second push
• 1 minute base
• 1 minute push
• 1 minute base
• 30 second ALL OUT
Tread Block 2
• 90 second base at 4%
• 1 minute base
• 1 minute base at 6%
• 1 minute base
• 30 second base at 8%
• 1 minute base
• 1 minute base at 6%
Tread Block 3
• 1 minute ALL OUT
• 75 second walking recovery
• 45 second ALL OUT
• 90 second walking recovery
• 30 second ALL OUT
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
O
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 3506
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 |  |
