Beyond Endurance

Beyond Endurance

Friday, October 4, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning’s workout really put the focus on both endurance and strength, especially during the treadmill block. The setup was simple but punishing. Instead of playing around with speed, we stuck to our base pace, which made the gradual incline increases the real challenge. Starting at a 1.5% incline, we alternated between one minute on an incline and one minute on flat ground. Each time we came back to the incline, it crept up by another 0.5%. The real test was that we kept this pattern going for a full 23 minutes, meaning by the final minute we were pushing through a 7% incline — all without touching the speed dial. It was a steady grind that demanded focus and endurance, especially as fatigue set in.

After the tread block, we moved to the floor where things got even more intense. We had another long block ahead of us — 23 minutes of continuous work, alternating between exercises on the rower and on the floor. The structure was designed to push us through a series of exercises paired with short rest intervals, but with so many reps and movements, it felt relentless. I only managed to get through two parts before we hit the finisher.

In the first section, we started by alternating between the rower and floor. On the rower side, we did reverse lunges with a twist, followed by a push row. We then shifted to the floor, where we worked on lateral shifts, balance triceps extensions, and a single-arm low row while holding a high plank on the low bench. The final move in this part was a pullover, which really tested our core and stability.

Once we finished that, we moved into the second part, which ramped things up with two rounds on the rower and two rounds on the floor. The progression was clear — each part added more volume and intensity. By the time we got to part three, which involved three rounds of each, it became a race against the clock. I don’t think anyone in the class managed to finish part three before the coach called time.

We ended the workout with a finisher that gave us two options: hit the rower for a one-minute all-out sprint or stay on the floor for a high plank low row, 30 seconds on each side. Either way, it was a final push to empty the tank after a full session of endurance and strength work.

Today's Workout Recap

Tread Block - 23 minutes

• 1 minute base at 1.5%
• 1 minute base at 1%
• 1 minute base at 2%
• 1 minute base at 1%
• 1 minute base at 2.5%
• 1 minute base at 1%
• 1 minute base at 3%
• 1 minute base at 1%
• 1 minute base at 3.5%
• 1 minute base at 1%
• 1 minute base at 4%
• 1 minute base at 1%
• 1 minute base at 4.5%
• 1 minute base at 1%
• 1 minute base at 5%
• 1 minute base at 1%
• 1 minute base at 5.5%
• 1 minute base at 1%
• 1 minute base at 6%
• 1 minute base at 1%
• 1 minute base at 6.5%
• 1 minute base at 1%
• 1 minute base at 7%

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Floor Block - 23 minutes

• Part 1:

  • 1 round back-to-back of:
    • 10 total alternating reverse lunges with torso rotation
    • 150 meters push row
  • 1 round work & rest of:
    • 6 - 10 each single-arm lateral shift, rest
    • 6 - 10 each balance overhead triceps extension, rest
    • 6 - 10 each high plank single-arm low row, rest
    • 6 - 10 pullovers, rest

• Part 2:

  • 2 rounds back-to-back of:
    • 10 total alternating reverse lunges with torso rotation
    • 150 meters push row
  • 2 rounds work & rest of:
    • 6 - 10 each single-arm lateral shift, rest
    • 6 - 10 each balance overhead triceps extension, rest
    • 6 - 10 each high plank single-arm low row, rest
    • 6 - 10 pullovers, rest

• Part 3:

  • 3 rounds back-to-back of:
    • 10 total alternating reverse lunges with torso rotation
    • 150 meters push row
  • 3 rounds work & rest of:
    • 6 - 10 each single-arm lateral shift, rest
    • 6 - 10 each balance overhead triceps extension, rest
    • 6 - 10 each high plank single-arm low row, rest
    • 6 - 10 pullovers, rest

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• Bonus: Repeat floor exercises only until the finisher:
  • 1 minute ALL OUT row OR
  • 30 seconds each of high plank single-arm low row (left side) then (right side)

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 3608