A Strong Start & A Strong Finish
Friday, February 21, 2025 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
Yesterday's workout was beast mode, but this morning's session was as Orangetheory Fitness forward as it can get. There was BOSU and TRX work, 25 stroke rows and a challenging tread block.
It was a strength template so that usually means inclines (%) on the tread blocks, and unlike when I mixed in some power walking with my running the last time we did this template because of the foot injury earlier this month; there was no need this time around because I'm back on track.
I burned less calories today but today's 642 calories was still an adequate burn. Totaled 2.25 miles on the tread but only ran a high of 7.5 miles per hour during the last ALL OUT run.
Overall the whole STRENGTH template today was great.
The workout recap is below.
Today's Workout Recap
Floor block 1 - Work and Active Recovery
We completed a 25-stroke push row.
We performed each set of two exercises for two rounds with 12 repetitions each—or a total of 12 repetitions if the exercise was alternating:
Performed the BOSU Bridge Hold Dumbbell Pullover.
Performed the TRX Alternating Forward Lunge with Y-raise.
Performed the BOSU Dumbbell Goblet Split Squat.
Performed 12 repetitions of bicep curls on TRX.
Floor block 2 - Work and Active Recovery
We completed a 25-stroke push row, trying to beat our previous distance.
We performed each set of two exercises for two rounds:
Performed the alternating bicycle press.
Performed an alternating leg raise while planking on a BOSU.
Performed a single dumbbell good morning.
Performed a single‑leg crunch on a BOSU with a knee raise.
Tread block 1
- We completed a 2.5‑minute push at: 2% incline.
- We completed a 1‑minute 15‑second flat base.
- We completed a 2‑minute push at: 3% incline.
- We completed a 1‑minute 15‑second flat base.
- We completed a 1.5‑minute push at: 4% incline.
- We completed a 1‑minute 15‑second flat base.
- We completed a 1‑minute push at: 5% incline.
- We completed a 1‑minute 15‑second flat base followed by a 1.5‑minute walking recovery.
Tread block 2
We completed Tread block 2 in reverse order:
- We completed a 1‑minute push at: 5% incline.
- We completed a 1‑minute 15‑second flat base.
- We completed a 1.5‑minute push at: 4% incline.
- We completed a 1‑minute 15‑second flat base.
- We completed a 2‑minute push at: 3% incline.
- We completed a 1‑minute 15‑second flat base.
- We completed a 2.5‑minute push at: 2% incline.
- We completed a 1‑minute 15‑second flat base.
- We completed a 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-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 3684
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 |  |
