Orange Sesh the Day Before the Best Damn Race Orlando
Friday, February 28, 2025 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
Today's Orangetheory group workout consisted of two treadmill blocks and two floor blocks. Both treadmill segments followed a similar structure, starting with an initial push pace transitioning directly into a base pace, setting the stage before ramping up intensity. In the first treadmill block, we began with a 90-second push pace, eased back briefly into base pace, then accelerated again from push into an all-out sprint. After a one-minute walking recovery, we returned with another 90-second base-to-all-out effort, finishing strong with a series of shorter, intense all-out intervals.
The second treadmill block mirrored the first, but with slightly shorter intervals, culminating in an energetic 30-second all-out sprint to close. Personally, I found this manageable overall, thanks to sufficient recovery intervals that allowed us to regain control over our heart rates.
On the weight room floor, we tackled two blocks, each bookended by rowing segments serving as buy-ins and finishers. The floor exercises presented an enjoyable challenge, particularly the single-arm snatch combined with an overhead reverse lunge, while we pushed heavier weights during the low rows. The second floor block followed a similar pattern, with shorter rowing distances but continuing to emphasize powerful strength movements throughout.
Tomorrow morning Tiffany and I will be participating in the 12th Annual Best Damn Race Orlando. This exciting event offers a Half Marathon, 10K, 5K, and the unique 5K + 10K Challenge. Best Damn Race ® is a running series built by runners, for runners, designed to deliver a premium race-day experience without breaking the bank.
Race Schedule:
- 10K: 7:05 AM
- Half Marathon: 7:35 AM
- 5K: 9:05 AM
Tiffany and I will be doing the 10k. This is our favorite running event because it’s the most organized one in our opinion. This is the EIGHTH one Tiffa and have participated in.
Workout Recap Below:
Today's Workout Recap
Treadmill Block 1 – 12.25 minutes
- Goal: Increased our ALL OUT paces progressively.
- 90 seconds Push pace
- 90 seconds Base pace
- 90 seconds Push pace building into ALL OUT
- 1 minute Walking Recovery
- 90 seconds Base pace
- 90 seconds Push pace building into ALL OUT
- 1 minute Walking Recovery
- 1 minute ALL OUT
- 1 minute Walking Recovery
- 45 seconds ALL OUT
90 seconds Walking Recovery before next block
Treadmill Block 2 – 9.25 minutes
- Goal: Continued to increase our ALL OUT paces, this time with shorter intervals.
- 1 minute Push pace
- 1 minute Base pace
- 1 minute ALL OUT
- 1 minute Walking Recovery
- 1 minute Base pace
- 1 minute ALL OUT
- 1 minute Walking Recovery
- 45 seconds ALL OUT
- 1 minute Walking Recovery
- 30 seconds ALL OUT (final sprint)
Floor Block 1 – 12.25 minutes
- Buy-in: Rowed for distance for 90 seconds at a controlled 26 strokes per minute. We checked and remembered our distance (performed once only).
- Exercises (completed with rest as needed, repeating circuit until buy-out):
- 4–8 reps each side: Single-arm snatch transitioning into overhead reverse lunge (challenging balance and strength)
- 4–8 reps each side: Split-stance single-arm reverse grip low row (explosive pulls focusing on power)
- 4–8 total reps: Explosive push-up transitioning into alternating high side planks (dynamic core and upper body strength)
- Buy-out: Rowed again for distance for 45 seconds at a slightly slower 24 strokes per minute and checked our distances.
90 seconds Recovery time before next block
Floor Block 2 – 9.25 minutes
- Buy-in: Rowed for distance for 1 minute at 26 strokes per minute and remembered our distances (performed once only).
- Exercises (completed with rest as needed, repeating circuit until finisher):
- 4–8 reps each side: Single-arm high pull performed with power (explosive upper-body movement)
- 4–8 reps each side: Skier swings (dynamic hip hinge and core engagement)
- 4–8 total reps: Sit-up with knee tuck (core-focused exercise emphasizing stability and strength)
- Finisher: Rowed for distance for 30 seconds at 24 strokes per minute, checking our distances to finish strong.
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 3689
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 |  |
