A Powerful Switch Session
Tuesday, November 5, 2024 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
We tackled a switch-style workout this morning, blending endurance and power with intense moves on both the tread and the floor. With each transition, we had about 90 seconds to shift gears between blocks, keeping the energy high.
Starting on the tread, we powered through two short but challenging blocks. The first was endurance-focused, featuring three 45-second pushes separated by 45-second base recoveries, with the last push rolling straight into a 45-second all-out. The second block took us through a series of 45-second all-outs with increasing walking recoveries in between, giving us a chance to up the intensity with each sprint thanks to the extra recovery time.
After the tread blocks, we shifted to the floor for another two blocks. In the first, we worked on load and explosion with step-out squats and then used the TRX for a reverse lunge into a single-leg jump. With that complete, we grabbed a couple of dumbbells and hit the rower for some power sprint rows, paired with bicep curls for an active recovery.
Back on the treadmill, we repeated those initial two blocks, challenging ourselves to keep up the pace. Our final floor blocks featured a loaded reverse lunge paired with a lateral bound into a single-leg hop, adding a strong power element. On the rower, the last block mirrored the earlier one but swapped in tricep extensions.
The workout wrapped with a 45-second all-out row, a final push to close out the session with strength and speed.
Today's Workout Recap
Tread Block 1 - 4.5 Minutes
- 45-second push
- 45-second base
- 45-second push
- 45-second base
- 45-second push
- 45-second ALL OUT
Tread Block 2 - 5.25 Minutes
- 45-second ALL OUT
- 30-second walking recovery
- 45-second ALL OUT
- 45-second walking recovery
- 45-second ALL OUT
- 1-minute walking recovery
- 45-second ALL OUT
- Transition to floor
Floor Block 1 - 4.5 Minutes Back-to-Back Load & Explode
- 5 each side goblet step-out squat
- 5 each side TRX reverse lunge to single-leg jump, then rest
Floor / Row Block 1 - 5.25 Minutes Work & Active Recovery
- 100-meter ALL OUT row (aim for 15 to 30 seconds), check time
- 12 bicep curls
- Repeat until time is called, then transition back to treadmill
Tread Block 3 - 4.5 Minutes
- 45-second push
- 45-second base
- 45-second push
- 45-second base
- 45-second push
- 45-second ALL OUT
Tread Block 4 - 5.25 Minutes
- 45-second ALL OUT
- 30-second walking recovery
- 45-second ALL OUT
- 45-second walking recovery
- 45-second ALL OUT
- 1-minute walking recovery
- 45-second ALL OUT
- Transition to floor
Floor Block 3 - 4.5 Minutes Back-to-Back Load & Explode
- 5 each side reverse lunge
- 10 total lateral bounds into single-leg hop, then rest
Floor / Row Block 4 - 5.25 Minutes Work & Active Recovery
- 100-meter ALL OUT row (aim for 15 to 30 seconds), check time
- 12 two-dumbbell overhead triceps extensions
- Repeat until the finisher: 45-second ALL OUT row
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?
https://www.BOSU.com/
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?
https://www.trxtraining.com/
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3628
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
05/11/2024
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