Endured the All Outs, Back to Back and Circuit

Monday, 23, September 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today’s Orangetheory Fitness Group workout was an endurance and power template. The workout featured compound movements on the floor and provided 75 seconds of recovery between each block.

During the treadmill portion, we had two types of blocks. First, a 6-minute tread for distance, allowing us to set our own pace and incline if desired. The second block consisted of 30-second all-out sprints with a 30-second walking recovery in between. The third block was another 6-minute tread block, with the goal of beating the distance achieved in the first block. The treadmill work concluded with a repeat of the second block.

In the first floor block, we concentrated on endurance, performing numerous repetitions of front squats and bicycle presses. Due to some lingering lower back soreness from the weekend, I opted for bodyweight exercises instead of using weights. The bicycle presses were manageable, but I went lighter than my previous attempt. The second floor block involved the TRX, combining jump lunges with high rows in between.

The third block continued the endurance theme, with forward lunges followed by bicep curl to lateral raises. It’s crucial to use lighter weights for the curl to lateral raise, as the limiting factor will be the amount you can raise. The final block took place near the rower and consisted of four 30-second all-out sprints.

I burned under 651 calories totaled 2.38 miles on the tread and hit a 10 mile per hour ALL OUT run to end the run block and on the rower I hit a high of 474 WATTS of power and totaled 1,298 meters in rowing distance,

Today’s Workout Recap

Tread Block 1 – 6 Minutes

• 6-minute treadmill run for distance, checked distance.

Tread Block 2 – 3.5 Minutes

• 30 seconds ALL OUT.
• 30 seconds walking recovery.
• 30 seconds ALL OUT.
• 30 seconds walking recovery.
• 30 seconds ALL OUT.
• 30 seconds walking recovery.
• 30 seconds ALL OUT.

Tread Block 3 – 6 Minutes

• 6-minute treadmill run for distance, checked distance, and tried to beat the distance from Block 1 and accomplished it.

Tread Block 4 – 3.5 Minutes

• 30 seconds ALL OUT.
• 30 seconds walking recovery.
• 30 seconds ALL OUT.
• 30 seconds walking recovery.
• 30 seconds ALL OUT.
• 30 seconds walking recovery.
• 30 seconds ALL OUT.

Floor Block 1 – 6 Minutes Circuit

• 12 front squats.
• 12 total alternating bicycle presses.

Floor Block 2 – 3.5 Minutes Back to Back

• 30 seconds of TRX reverse lunge to single leg jump (right).
• 30 seconds of TRX high row.
• 30 seconds of TRX reverse lunge to single leg jump (left).
• 30 seconds of TRX high row.
• 30 seconds of TRX reverse lunge to single leg jump (right).
• 30 seconds of TRX high row.
• 30 seconds of TRX reverse lunge to single leg jump (left).

Floor Block 3 – 6 Minutes Circuit

• 12 total alternating forward lunges.
• 12 bicep curls to lateral raises.

Row Block – 3.5 Minutes

• 30 seconds ALL OUT row.
• 30 seconds recovery.
• 30 seconds ALL OUT row.
• 30 seconds recovery.
• 30 seconds ALL OUT row.
• 30 seconds recovery.
• 30 seconds ALL OUT row.

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 3603
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 23/09/2024 17800 Aerobics, Daily Activity, Moving Around Office, Running, Treadmill, Weight Lifting, Walking Height 5.7 in Weight 175 lb Body Fat % Waist 34 in Thighs in Chest in

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