Tuesday, April 30, 2024 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
After yesterday's sweat equity burner under the orange lights, today's Orangetheory Fitness template was also in beast mode status.
Today's Orangetheory Fitness session was a revisit to a classic run/row format, last seen on April 14th. This unique workout focused on endurance during the treadmill segments and power during the rowing intervals. Participants were challenged to complete as many rounds as possible, combining intense long-distance treadmill runs with dynamic, short rows.
The workout structure involved alternating between treadmill and rower stations. Participants started with 0.7 miles, immediately followed by a high-intensity 100-meter row. Each subsequent round reduced the running distance by 0.1 miles, while the rowing distance remained consistent. The goal was to complete up to seven rounds, after which participants engaged in a bonus distance challenge on the treadmill, with varying goals: green for two rounds, orange for four, and red for more than six rounds. I ended at 3 1/2 rounds.
I accumulated 2.67 miles with running speeds between 6.5mph and up to 9 miles per hour.
I didn't complete the full four rounds and rowed three times, but I did hit a high of 472 WATTS OF POWER and a high of 14 miles per hour rowing speed. Also, I did complete the four rounds of running, but I just fell short of getting to the rower the fourth time.
On the floor, the session was structured around unilateral drop sets, allowing participants to focus on one side at a time. Each set involved heavy lifting followed by an immediate switch to a lighter weight. These sets were interspersed with TRX exercises targeting core strength. The blocks included split squats, shoulder presses, and low rows, culminating in a 45-second finisher that required using two dumbbells for non-unilateral exercises like squats, shoulder presses, and low rows.
I used 25, 30, 35, and/or 40-pound dumbbells for the weighted exercises.
This workout was a perfect blend of cardiovascular and strength challenges. The run/row blocks were designed to push our endurance limits, while the floor exercises allowed for targeted muscle engagement.
Overall, I burned 738 calories.
Today's Workout Recap
Tread / Row Block - 23.25 minutes
• Goal: As Many Rounds As Possible, choose own treadmill intensity but maintain ALL OUT pace on the row
• Green: 2 rounds
• Orange: 4 rounds
• Red: 6 rounds+
• Round 1:
• 0.7 miles treadmill for distance
• 100 meter ALL OUT row
• Round 2:
• 0.6 miles treadmill for distance
• 100 meter ALL OUT row
• Round 3:
• 0.5 miles treadmill for distance
• 100 meter ALL OUT row
• Round 4:
• 0.4 miles treadmill for distance
• 100 meter ALL OUT row
• Round 5:
• 0.3 miles treadmill for distance
• 100 meter ALL OUT row
• Round 6:
• 0.2 miles treadmill for distance
• 100 meter ALL OUT row
• Round 7:
• 0.1 miles treadmill for distance
• 100 meter ALL OUT row
• Bonus: treadmill until finisher
• FINISHER: 45 second ALL OUT on treadmill OR rower (whichever station you are on) - I was on the tread.
Floor Block 1 - 6.75 minutes
• Back to Back - Unilateral Drop Set:
• 5 x single arm split squat (heavy) (Left)
• single arm split squat (lighter) As Many Reps As Possible (Left), rest
• 5 x single arm split squat (heavy) (Right)
• single arm split squat (lighter) As Many Reps As Possible (Right), rest
• 10 x TRX rollouts
Floor Block 2 - 6.75 minutes
• Back to Back - Unilateral Drop Set:
• 5 x seated single arm shoulder press (heavy) (Left)
• seated single arm shoulder press (lighter) As Many Reps As Possible (Left), rest
• 5 x seated single arm shoulder press (heavy) (Right)
• seated single arm shoulder press (lighter) As Many Reps As Possible (Right), rest
• 5 each x TRX single arm reach with rotation
Floor Block 3 - 6.75 minutes
• Back to Back - Unilateral Drop Set:
• 5 x single arm low row (heavy) (Left)
• single arm low row (lighter) As Many Reps As Possible (Left), rest
• 5 x single arm low row (heavy) (Right)
• single arm low row (lighter) As Many Reps As Possible (Right), rest
• 5 each x TRX lateral leg lift
• Repeat until finisher:
• 45 seconds of squat OR
• 45 seconds of shoulder press OR
• 45 seconds of low row (I went with these)
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 3500
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 |  |
Great job
Keep it up!
Thanks @rafzat Happy Tuesday !PGM
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