Endured the Surges — ArchonApp

Thursday, October 3, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

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This morning’s Orangetheory Fitness workout focused on endurance on the treadmills, paired with supersets on the floor using an incline bench. There were 90-second recovery periods between the floor blocks.

The floor blocks, fortunately, didn’t involve many squats and were more centered around upper body and core exercises. The exception to this was the second block, which incorporated strength-based rows and thrusters.

In the second block, we worked by the rower, where we alternated between a push row at 22–24 strokes per minute and a neutral grip thruster with a rotation.

The final block was another superset, which included chest flies on an incline bench, high plank pull-throughs, and a skier swing. To finish, we had 45 seconds of core work, choosing between a high or low plank.

The tread block was a long one today—23 minutes in total! It consisted of five rounds where we pushed for 2 minutes and 15 seconds, followed by a 15-second surge, and then settled into a 90-second base pace. We also had a "bonus" round where we repeated the same push but ended with a 45-second all-out effort.

I burned a solid 670 calories, rowed a total of 1,075 meters hitting a high of 475 WATTS of power at a high of 14 miles per hour rowing speed and today's run block was a straight run with coach directed intervals with NO walking recoveries so I got in a an ok 2.55 miles but I maintained an average of between 6.2 and 9 miles per hour and kept away from hitting double figures in all out speeds saving myself to hit those either in tomorrow or Saturday's session.

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Today's Workout Recap

Floor Block 1 – 6.5 minutes

Three rounds:
- Back-to-back superset:
  - 10 x close-grip chest press
  - 10 x seated low row, rest
  - 10 / 8 / 6 x high pull with power
Bonus: Repeat round 3 until time is called

Floor / Row Block 2 – 6.5 minutes back-to-back

200-meter push row (22–24 strokes per minute)
8 each x single-arm neutral grip thruster with rotation, rest

Floor Block 3 – 7 minutes

Three rounds:
- Back-to-back superset:
  - 10 x chest fly
  - 10 total x high plank alternating pull-through, rest
  - 10 / 8 / 6 x skier swing
Bonus: Repeat round 3 until finisher:
- 45 seconds high plank OR
- 45 seconds low plank

Tread Block – 23 minutes

2 minutes, 15 seconds push
15 seconds surge (increase pace over your push)
90 seconds base
2 minutes, 15 seconds push
15 seconds surge (increase pace over your push)
90 seconds base
2 minutes, 15 seconds push
15 seconds surge (increase pace over your push)
90 seconds base
2 minutes, 15 seconds push
15 seconds surge (increase pace over your push)
90 seconds base
2 minutes, 15 seconds push
15 seconds surge (increase pace over your push)
90 seconds base
2 minutes, 15 seconds push
45 seconds ALL OUT

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MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

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What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

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What is EPOC?
===> Excess Post-Excercise 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.

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We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.

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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?

https://www.BOSU.com/

What is a Medicine or Med Ball?

https://www.verywellfit.com/med-bALL OUTl-training-1229699

What are Resistance Bands?