A Cardio Benchmark Mix and Floor Circuit
Monday, February 17, 2025 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
This morning, we participated in an Orangetheory Fitness group session that expertly fused endurance efforts with high-intensity interval training.
We kicked off with a run/row to get our hearts racing and then moved to the floor for a series of timed exercises divided into three blocks. The first segment was a nine-minute circuit where we cycled through chest presses, step-ups that ended in knee fives, followed by high plank toe taps.
In the middle, we shifted gears into a shorter, timed block focused solely on 30-second intervals of high pulls with power. During each round, we diligently counted our reps to push our limits.
The final floor block had us rotating through lateral lunges—which we opted to modify as reverse lunges—high rows, and bear plank alternating pull-throughs. We maintained this cycle until it was time to fire up again with an extra set of high pulls as the finisher.
After the floor work, we transitioned to the treadmill block. Over a span of 23.5 minutes, we tackled a 1,000-meter row, a one-mile run, and another 1,000-meter row. As an added challenge, once those distances were covered, we completed 400-meter repeats until we wrapped up the session with a 30-second all-out sprint finisher.
Overall, the workout truly embodied the Orangetheory Fitness spirit—blending strength, endurance, and power in a way that left us both exhausted and exhilarated.
Today's Workout Recap
Tread / Row Block – 23.5 Minutes
- We completed a 1000-meter row.
- We ran one mile.
- We completed another 1000-meter row.
- As a bonus, we ran 0.25-mile repeats using walking recovery until we were ready to repeat our effort.
- We finished with a 30-second ALL OUT sprint.
Floor Block 1 – 9 Minute Circuit
- We performed 12 total reciprocating chest presses.
- We executed 6 repetitions on each side for a step up to knee drive.
- We completed 12 total high plank alternating toe taps.
We took a 90-second recovery.
Floor Block 2 – 2.5 Minute Work and Rest
- We engaged in 30 seconds of high pull with power (counting our repetitions).
- We rested for 30 seconds.
- We repeated 30 seconds of high pull with power (again counting our repetitions).
- We rested for another 30 seconds.
- We finished with a final 30 seconds of high pull with power (counting our repetitions).
We took a 90-second recovery.
Floor Block 3 – 9 Minute Circuit
- We executed 12 total alternating lateral lunges.
- We performed 6 split stance single arm high rows explosively on each side.
- We completed 12 total bear plank alternating pull-throughs.
- We repeated the circuit until we concluded with a 30-second set of high pull with power.
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?
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?
What are TRX "Pallof" Presses
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3681
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
Height5.7 in |  | Weight175 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
