Press & Squat Signature Workout

Thursday, February 20, 2025 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning’s Orangetheory session brought the heat once again with one of our signature specialty templates from back in July—but with a twist that kept the intensity fresh and challenging.

We started by breaking out the heavy weights for our floor work while reserving the treadmills exclusively for the run/row intervals. The spotlight was on our power run/row block, where we tackled two rounds of each distance goal. The first round had us charging through a 0.25 mile push run followed by a 10-stroke row. As the rounds progressed, the running distance dropped by 0.5 miles each time, ramping up the pace and forcing us to increase our stroke count on the rower.

Switching to the floor segment, the session was equally explosive. We kicked things off with a warm-up primer, doing 20 chest presses and 20 goblet sumo squats with lighter weights, squatting over benches to ensure full range of motion. Next, a core circuit featuring low side planks had us really engaging those obliques.

Then came the grueling two blocks that really pushed our limits. The first block focused on heavy chest presses performed to the point of fatigue, with a 20-second recovery interval before repeating the effort for a total of two and a half minutes. A one-minute break then allowed us to gear up for the next round—this time with lighter weights for higher reps. The second block mirrored this intensity with sumo goblet squats, challenging our lower body muscles in the same relentless fashion.

We closed out the session with a final core blast, wrapping up an intensely rewarding workout that perfectly captures the Orangetheory spirit.

@actifit @movetoearn

Today’s Workout Recap

Tread / Row Block - 23 minutes

• Goal: Maintain treadmill intensity on the second part and match or beat your row distance.
• 2 rounds:
  • Run 0.25 miles
  • 10-stroke row (check distance)
• 2 rounds:
  • Run 0.2 miles
  • 15-stroke row (check distance)
• 2 rounds:
  • Run 0.15 miles
  • 20-stroke row (check distance)
• 2 rounds:
  • Run 0.1 miles
  • 25-stroke row (check distance)
• Bonus: Run for distance until finisher.
• Finisher: 30 second ALL OUT run

Floor Block 1 - 3 minutes

• 20 chest presses (light)
• 20 goblet sumo squats (light)
• When done: Alternating low side plank AMRepsAP (As Many Reps As Possible), rest when needed.

Floor Block 2 - 6 minutes

• Work & rest cluster set - 2.5 minutes:
  • Chest press (heavy) AMRepsAP, ~20 second rest
  • Repeat until time called.
• 1 minute rest
• Work & rest cluster set - 2.5 minutes:
  • Chest press (light) AMRepsAP, ~20 second rest
  • Repeat until time called.

Floor Block 3 - 6 minutes

• Work & rest cluster set - 2.5 minutes:
  • Goblet sumo squat (heavy) AMRepsAP, ~20 second rest
  • Repeat until time called.
• 1 minute rest
• Work & rest cluster set - 2.5 minutes:
  • Goblet sumo squat (light) AMRepsAP, ~20 second rest
  • Repeat until time called.

Floor Block 4 - 3 minutes circuit

• 12 total bicycle crunches
• Coaches Choice 12 total flutter kicks
• 12 bridges
• Coaches Choice 12 total flutter kicks
• Repeat until finisher:

FINISHER: 30 seconds of flutter kicks.

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 3683

and eleven years as an Orangetheory Fitness member:

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 20/02/2025 21387 Aerobics, Gym, Weight Lifting, Treadmill, Running Height 5.7 in Weight 175 lb Body Fat % Waist 34 in Thighs in Chest in