A Burn and Sweaty Switch Template

Tuesday, February 12, 2025 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today’s workout was a switch template and it also featured a challenging set of tread blocks with the next 12 minute run for distance challenge coming up soon.

The long block on the floor was awesome because they were mostly dumbbell weighted exercises but also included some intense row blocks.

Tomorrow is Tiffany’s and my regularly scheduled rest day from working out and I’ll have to generate some ACTIFIT points with some extra walking during breaks at the office but today I put in that extra push knowing that tomorrow I get to rest the foot after a solid week of Orangetheory Fitness workouts after the break recovering from the foot injury.

I not only burned 757 calories but I also burned FIFTEEN splats, hit a crazy wattage high of 576 WATTS of power at a high of 14.4 mile per hour rowing speed and 1,056 meters rowed. The most gratifying highlight was that I ran a 10 mile per hour ALL OUT to end the session. I hadn’t run a double digit ALL OUT speed in some time because of obvious reasons.

Running that 10mph ALL OUT sets me up well to get on a consistent streak of great workouts. Not to mention I am using heavier dumbbells again now that I can be more stable with my foot feeling better.

This morning’s workout recap is below.

Today’s Workout Recap

Tread Block 1 – 12 Minutes

• We completed the first 6 minutes on the treadmill for distance.
• For the next 6 minutes, we increased our pace every minute, with the last minute being ALL OUT.

Floor Block 1 – 12 Minutes Incline Bench Back-to-Back Couplet

• We completed a total of 12 to 16 repetitions of alternating chest press.
• We completed a total of 12 to 16 repetitions of alternating low row as part of a back-to-back couplet.
• We completed a total of 12 to 16 repetitions of alternating chest fly.
• We completed a total of 12 to 16 repetitions of bicep curl.
• We completed a total of 12 to 16 repetitions of high plank alternating knee drive.

Tread Block 2 – 8.5 Minutes

• We completed the first 3 minutes on the treadmill for distance.
• For the next 3 minutes, we increased our pace every minute.
• We performed one minute of walking recovery.
• We ran for thirty seconds at base pace.
• We ran for thirty seconds at push pace.
• We ran for thirty seconds ALL OUT.

Floor Block 2 – 8 Minutes

• We completed 12 repetitions of the goblet alternating step out squat.
• We completed a 150-meter ALL OUT row.
• We completed 12 repetitions of the goblet alternating forward lunge with twist.
• We completed a 150-meter ALL OUT row.

Finisher – 30 Seconds Member’s Choice

• We wrapped up with a 30-second member’s choice finisher, selecting from goblet alternating step out squat, goblet alternating forward lunge with twist, or an 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-Exercise 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/

What are TRX “Pallof” Presses

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3678
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 11/02/2025 15221 Aerobics, Gym, Weight Lifting, Walking, Treadmill, Running Height 5.7 in Weight 175 lb Body Fat % Waist 34 in Thighs in Chest in