Week Starting Sweat Equity
Monday, February 24, 2025 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
This morning’s Orangetheory session truly captured that signature blend of endurance, strength, and power.
We started on the treadmill with those classic 20/40 splits paired with reverse drop sets on the floor. The first treadmill segment served as a primer—three rounds where we pushed hard for 20 seconds, dialed it back for 40 seconds at our base pace, and then finished each round with a 30-second all-out sprint. The next block was longer and more intense: six rounds featuring a steady 20-second push into a 40-second all-out effort, followed by a 90-second recovery. The final treadmill segment kept our legs moving with short bursts—20-second all-outs followed by a 40-second walking recovery—and we wrapped up that part with a 30-second all-out sprint.
Transitioning to the floor, we tackled two blocks of movement. The first began with a brief 800 meter row that set the tone for our drop sets. We moved into unilateral drop sets with single-arm split squats, starting off heavy before dropping the weight to increase our reps. A quick break with a TRX low plank featuring alternating knee raises let us catch our breath before diving into the next drop set of close-grip chest presses. We squeezed in another TRX exercise—the clutch curl—before repeating the drop sets to really challenge our muscles.
The final block brought the heat with a real burner: three rounds of 20 seconds of lateral raises followed by 40 seconds of bicep curls into a standing position. We finished strong with a 30-second set of lateral raises.
Overall, every segment of our workout echoed the Orangetheory Fitness philosophy—smart, science-based training that left us both pushed and energized.
Today's Workout Recap
Tread Block 1 (Three minutes, thirty seconds)
Goal: We maintained ALL OUT intensity.
We completed three rounds of:
- 20 seconds ALL OUT
- 40 seconds walking recovery
Finisher: We finished with 30 seconds ALL OUT.
Floor Block 1 (Eighteen minutes, thirty seconds)
Goal: We maintained push intensity on the rower.
We began with a buy-in: an 800-meter push row (just once).
Then we performed a back-to-back, unilateral Reverse Drop set:
- Dumbbell – Contralateral Single Arm split squat for five repetitions (Heavy)
- Dumbbell – Contralateral Single Arm split squat for five repetitions (5–10 pounds heavier)
We completed the exercise on the left side and then on the right side before taking a rest.
Next, we executed a low plank with alternating knee rise for 10 repetitions.
Immediately after, we performed another back-to-back Reverse Drop set:
- Dumbbell – Bench close grip chest press for five repetitions (Heavy)
- Dumbbell – Bench close grip chest press for five repetitions (5–10 pounds heavier)
After a short rest, we completed a clutch curl to alternating torso rotation for 10 repetitions.
We repeated this sequence until time was called.
Floor Block 2 (Three minutes, thirty seconds)
We completed three rounds of back-to-back exercises:
- Seated lateral raise performed for 20 seconds
- Seated bicep curl performed for 40 seconds
Finisher: We finished with a seated lateral raise performed for 30 seconds.
Tread Block 1 (Three minutes, thirty seconds)
Goal: We increased push intensity.
In three rounds we completed the following:
- 20 seconds at push pace
- 40 seconds at base pace
For an added bonus, we performed 30 seconds ALL OUT, followed by 1 minute and 30 seconds of walking recovery.
Tread Block 2 (Thirteen minutes, thirty seconds)
Goal: We maintained ALL OUT intensity.
We completed six rounds of:
- 20 seconds at push pace
- 40 seconds ALL OUT
After each round, we took 1 minute and 30 seconds of walking recovery.
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 3686
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 |  |
