Tuesday, June 4, 2024 - 500 Meter Benchmark Row - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
I've been an Orangetheory Fitness member for over ten years now and for the first seven years I crushed workout after workout but the pandemic affected my wife and I big time along with a car accident and assorted injuries have made the last three plus years challenging physically.
Has that stopped me from putting in the sweat equity as much as possible - NOPE. Has it been harder on me to get back to how I felt those first seven years? YUP. Thankfully, the work Tiffany and I put in all those years has allowed us to get through these challenges better than those that don't put in the work.
What's the point? Well, as an Orangetheory die hard benchmark days are the challenges that puts us to the test periodically and today was the 500 meter benchmark row. For the 500 meter row it's how fast we can get it done. My personal record happened back in 2020 and I haven't been able to match or beat that time.
With all that said, I'm older now and the accident as well as getting COVID set me back enough to learn how to accept that my output for these benchmarks have to be more realistic so I strive for certain goals that remain challenging but not being so hard on myself simultaneously.
I had my worst time at 1.40.09 which keeping it way under two minutes is still commendable. I've been under 1.40 for so long that it did hurt the ego, but now I know that 1.39 will be much more realistic thatn 1.31 next time.
The benchmark row was just part of today's session under the orange lights.
This morning's Orangetheory Fitness workout was a solid mix of treadmill, floor, and rowing challenges.
Treadmill Block:
We kicked things off on the treadmill with a progressive build, starting with 45-second efforts followed by 30-second walking recoveries. We moved from base pace to push pace, alternating between walking and pushing, and finished with an all-out effort.
Floor Block:
Next, we transitioned to the floor for a row buy-in to get warmed up for the benchmark. We then tackled a circuit that included bodyweight bridges against a bench and TRX high rows.
Rowing Benchmark:
The rowing benchmark was a highlight, with a 500 meter challenge to be completed in four minutes. After pulling hard for the benchmark, we had time to recover with light rowing for the remainder of the four minutes.
Second Treadmill Block:
We returned to the treadmill for a run/recover block, alternating between 0.1 mile and 30-second walking recoveries.
Final Floor Block:
The last floor session included step-ups, chest flys, and core work with torso rotations and low side planks with pendulums.
Final Treadmill Block:
We wrapped up the workout with a power-focused treadmill block, featuring six all-out efforts.
My stats were decent overall. Hit 12 miles per hour on my last ALL OUT run and did hit 411 WATTS of power during the rowing but hitting it and sustaining that much power is not doable for me these days if not I would wreck those personal records lol.
I went with 20 and 40 pound dumbbells for the weighted exercises.
Today's Workout Recap
Tread Block 1 - 4.5 minutes
- 45 second base to push
- 30 second walking recovery
- 45 second push
- 30 second walking recovery
- 45 second push to ALL OUT
- 30 second walking recovery
- 45 second ALL OUT
- Transition to floor
Floor Block 1 - 4.5 minutes
- Buy-in: 250 meter push row
- Circuit:
- 10 x bridges
- 10 x TRX high rows
- Transition to rower
Row Block - 4 minutes
- 500 meter row
- Checked time
- Recovery row until time, then transitioned to the treadmill
Tread Block 2 - 4 minutes
- Chose intensity on the first attempt and then maintained for others
- 0.1 mile run
- Up to 30 second walking recovery
- Repeated until time
- Transitioned to the floor
Floor Block 2 - 9.5 minutes work & rest
- 6 - 10 each x full step ups, rest
- 6 - 10 x chest flys, rest
- 8 total x seated torso rotations
- 8 each x low side plank pendulums with kick stand
- Transitioned to treadmill
Tread Block 3 - 9.5 minutes
- Goal: Increased your ALL OUT pace as the duration decreased
- 1 minute ALL OUT
- 1 minute walking recovery
- 1 minute ALL OUT
- 1 minute walking recovery
- 45 second ALL OUT
- 1 minute walking recovery
- 45 second ALL OUT
- 1 minute walking recovery
- 30 second ALL OUT
- 1 minute walking recovery
- 30 second ALL OUT
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 3523
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 |  |
Congratulations on your Orangetheory fitness membership for over a decade and counting. It's a pity to hear about the car accident, sorry. Yes, agreed, as we age we may not be able to do what we can do in our younger years. Decent stats. Great activity count, keep staying actifit, it's healthy.
CONGRATULATIONS TEAM JIFFY
Very Much Appreciated @emjeak 🙏🏼 Have a great day. !ALIVE
Keep up the good job and I’m glad that you had decent stats overall
Nice one!
Happy Wednesday @rafzat Thank You 🙏🏼 !ALIVE
You’re so loyal to orange theory fitness
It is very obvious
Nice one!
🙏🏼🧡 Thank You @bisolamih !ALIVE
Wow big bro, it's amazing how you've kept up with Orangetheory for over ten years despite the setbacks. Your determination is inspiring bro, and hitting 12 mph on the treadmill is no small feat man very impressive. Keep pushing and as always the grind don't stop
For sure. The effort is always there. Happy Wednesday @theringmaster !BBH
Happy Wednesday good brother Jim❤️🥰