Add-Ons and Takeaways

Add-Ons and Takeaways

Friday, May 31, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

My fourth consecutive workout under the orange lights today.

We tackled this challenging familiar template again today from a couple of weeks ago, and it was just as intense as last time. It was the power and switch template with 90 seconds between blocks and 2 minutes for transitions. On the floor, we focused on power rows and explosive movements.

On the treadmills, we had 45-second all-outs that were tricky - not short enough for a full sprint but not long enough for a one-minute burn. Each switch kept us on our toes, starting with a push/base combo and ending with a 45-second all-out. The second block included four 45-second all-outs with progressively longer walking recoveries in between.

The floor work was split into four blocks. Two were load and explode style blocks - the first had goblet step-out squats followed by TRX reverse lunge hops. The second paired reverse lunges with lateral bound hops. The other two blocks combined all-out rows with dumbbell exercises.

I had similar stats compared to yesterday, but one highlight that made today's session rock for me was that I got over 500+ WATTS OF POWER with a high of 14.7 mile per hour rowing speed and hit double digit speeds in my last ALL OUT run after staying away from doing that the last few days.

Today's Workout Recap

Tread Block 1

• 45 second push
• 45 second base
• 45 second push
• 45 second base
• 45 second push
• 45 second ALL OUT

Tread Block 2

• 45 second ALL OUT
• 30 second walking recovery
• 45 second ALL OUT
• 45 second walking recovery
• 45 second ALL OUT
• 1 minute walking recovery
• 45 second ALL OUT

2 minutes to transition to floor

Floor Block 1 - 4.5 minutes back-to-back load & explode

• 5 each goblet step-out squat
• 5 each TRX reverse lunge to single leg jump, rest

Floor / Row Block 2 - 5.25 minutes work & active recovery

• 100 meter ALL OUT row (challenge was to get it done between 0:15 - 0:30 seconds)
• 12 bicep curls

2 minutes to transition to treadmill

Tread Block 3

• 45 second push
• 45 second base
• 45 second push
• 45 second base
• 45 second push
• 45 second ALL OUT

Tread Block 4

• 45 second ALL OUT
• 30 second walking recovery
• 45 second ALL OUT
• 45 second walking recovery
• 45 second ALL OUT
• 1 minute walking recovery
• 45 second ALL OUT

2 minutes to transition to floor

Floor Block 3 - 4.5 minutes back-to-back load & explode

• 5 each reverse lunge
• 10 total lateral bound to single leg hop, rest

Floor / Row Block 4 - 5.25 minutes work & active recovery

• 100 meter ALL OUT row (challenge was to get it done between 0:15 - 0:30 seconds)
• 12 two-dumbbell tricep extensions
• Repeat until finisher: 45 second 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 3520