A Power Run/Row and Strong & Stable Floor Blocks
Monday, March 3, 2025 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
Today’s Orangetheory session was all about power with a dynamic Run/Row combination, paired with strong and stable endurance exercises using the BOSU on the floor.
We wrapped up the session with an intense core blast selected by the coach!
Our Run/Row portion lasted 23 and a half minutes, structured around four powerful rounds—two on the treadmill and two on the rower—that challenged us to complete them efficiently so we could return promptly to the treadmill for extra distance. We started by pushing ourselves through two treadmill intervals, each covering 0.2 miles, moving from a challenging push pace up to an all-out effort, briefly recovering with a walk in between. Immediately afterward, we transitioned onto the rower to complete two rounds of intense 200 meter all-out rows. Once finished, we returned to the treadmill at a pace of our choosing until the next segment began. This first segment allowed us a generous 10 minutes to complete all four rounds.
Each subsequent segment became shorter and more intense. We had 8 minutes for the next portion, with slightly reduced distances for both the running and rowing intervals. The final segment was just five and a half minutes, ending decisively with a challenging 30-second all-out push.
On the floor, we tackled two distinct blocks. The first and longest block, lasting 19 minutes, featured multiple rounds emphasizing stability and strength using the BOSU. We started off by pairing squats with forward lunges, completing three challenging rounds. Then we continued with hammer curls transitioning directly into shoulder presses, followed by kneeling front raises—many of us opted for lighter weights here, as the 12 reps quickly became demanding. Finally, we shifted our focus more towards core strength, performing double crunches and high plank pull-throughs. This block was designed to fully occupy our workout time, but for those who powered through quickly, there was an added bonus of repeating all the exercises once more.
The final floor block was a special three-minute core challenge—Coach’s Choice. Our coach, Tae, had us perform bicycle crunches paired with a core-strengthening exercise of his choosing. Her pick for today was Palms to Elbows High Planks, elevated by placing our toes on the BOSU, giving us an extra stability challenge to close out the workout.
Workout Recap Below:
Today's Workout Recap
Tread / Row Block – 23.5 minutes
• Goal: We increased intensity progressively as the distances became shorter.
• Part 1 – 10 minutes:
- Completed 2 rounds of 0.2 miles, moving from push pace to ALL OUT, followed by walking recovery until ready for the next round.
- Completed 2 rounds of 200-meter rows at ALL OUT effort (approximately 30 seconds to 1 minute each), with rest afterward.
- Bonus: Returned to the treadmill at self-selected pace until part 2 began.
• Part 2 – 8 minutes:
- Completed 2 rounds of 0.15 miles, moving from push pace to ALL OUT, followed by walking recovery until ready for the next round.
- Completed 2 rounds of 150-meter rows at ALL OUT effort (approximately 22 to 45 seconds each), with rest afterward.
- Bonus: Returned to the treadmill at self-selected pace until part 3 began.
• Part 3 – 5.5 minutes:
- Completed 2 rounds of 0.1 miles, moving from push pace to ALL OUT, followed by walking recovery until ready for the next round.
- Completed 2 rounds of 100-meter rows at ALL OUT effort (approximately 30 seconds to 1 minute each), with rest afterward.
- Bonus: Returned to the treadmill at self-selected pace until the finisher—a final 30-second ALL OUT sprint.
Floor Block 1 – 19 minutes
• Completed 3 rounds back-to-back focusing on strong & stable movements:
- 12 squats
- 12 forward lunges each leg (front foot on BOSU), rest briefly as needed
• Completed 3 rounds back-to-back focusing on strong & stable movements:
- 12 hammer curls transitioning directly into neutral-grip shoulder presses
- 12 kneeling front raises (performed kneeling on BOSU), rest briefly as needed
• Completed 3 rounds back-to-back focusing on strong & stable movements:
- 12 double crunches
- 12 total high plank alternating pull-throughs, rest briefly as needed
• Bonus: For those who completed all exercises quickly, the option was available to repeat all exercises once more as a single continuous block.
90-second recovery
Floor Block 2 – 3 minutes Coach’s Choice Core Blast
• Bicycle crunches performed on the BOSU
• Core exercise selected by Coach (Today's selection: Palms to Elbows High Plank, toes positioned on the BOSU for added stability challenge)
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 3690
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 |  |
