Monday, June 3, 2024 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
Today’s workout was all about power with nine intense 30-second all outs on the treadmills. We tackled a few blocks with builds and enjoyed some much-needed walking recoveries. The floor portion featured two coach-timed blocks, each with a 90-second recovery in between. Interestingly, the benches were arranged like seats today.
First Floor Block:
This block was entirely timed. We alternated between 30 seconds of bicep curls (seated on the bench) and 30 seconds of bodyweight tap squats.
Second Floor Block:
This block was longer and focused on a work-and-rest style. Despite the generous rest periods, the exercises were quite core-intensive, including dead bugs and low side planks. Given the high reps, I opted for lighter weights on the shoulder press and split squat. The block ended with a 20-stroke row to accumulate as much distance as possible.
Last Floor Block:
Similar to the first block, we alternated between 30 seconds of skier swings and bodyweight reverse lunges with a floor tap. We wrapped it up with more skier swings as a finisher.
Tread Blocks:
The first and third blocks on the treadmills were identical build blocks, but unlike yesterday, we had a bit of base in between. We alternated 30 seconds of effort with 30 seconds of base, leading up to a 30-second all out. The second block was a 13-minute challenge featuring 30-second all outs with 90-second walking recoveries in between.
I ended with solid numbers. Average stats so definitely felt good today considering it was Monday, but hey - "Never Miss A Monday"!
Today's Workout Recap
Floor Block 1 - 3.5 minutes back to back
- 30 seconds of bicep curls (seated on bench/weighted)
- 30 seconds of tap squats (body weight)
- 30 seconds of bicep curls (seated on bench/weighted)
- 30 seconds of tap squats (body weight)
- 30 seconds of bicep curls (seated on bench/weighted)
- 30 seconds of tap squats (body weight)
- 30 seconds of bicep curls (seated on bench/weighted)
Floor Block 2 - 13 minutes work & rest
- 12 x shoulder presses, rest
- 12 total x deadbugs, rest
- 6 each x split squats (rear foot elevated), rest
- 6 each x low side plank thread the needle, rest
- 20 stroke row (check distance)
Floor Block 3 - 3.5 minutes back to back
- 30 seconds of skier swings
- 30 seconds of alternating reverse lunge with floor taps
- 30 seconds of skier swings
- 30 seconds of alternating reverse lunge with floor taps
- 30 seconds of skier swings
- 30 seconds of alternating reverse lunge with floor taps
- Finisher: 30 seconds of skier swings
Tread Block 1 - 3.5 minutes
- 30 second base to push
- 30 second base
- 30 second push
- 30 second base
- 30 second push to All Out
- 30 second base
- 30 second All Out
Tread Block 2 - 13 minutes
- 30 second All Out
- 90 second walking recovery
- 30 second All Out
- 90 second walking recovery
- 30 second All Out
- 90 second walking recovery
- 30 second All Out
- 90 second walking recovery
- 30 second All Out
- 90 second walking recovery
- 30 second All Out
- 2 minute walking recovery
- 30 second All Out
Tread Block 3 - 3.5 minutes
- 30 second base to push
- 30 second base
- 30 second push
- 30 second base
- 30 second push to All Out
- 30 second base
- 30 second All Out
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-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.
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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3522
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 lb |  | Weight170 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
I love how you visit the gym everyday
Keep it up!
Many years of sweat equity 🥵 @bisolamih thank you 🙏🏼 !PGM
That’s amazing for me.
True warrior, anyway, any tips to keep mothivated doing exercises?
My journey began in my late 40’s as I had abused my body the wrong way for many years and one day one photo showed the worst of me and I decided to change my life from that point on. I stopped smoking, quit soda, fast food became less and less, focused on putting the best possible foods in my body and being mentally strong to stick to a workout routine. You just have to want it for yourself come hell or high water @stewie.wieno - people cant believe I’m 57 years old so that’s pretty cool.
I’m 40 right now. I also think the same on my birthday. I eat less meat, almost stop sodas, drink less wine and beer.
It’s difficult not drinking alcohol or sodas when you go out with friends. That’s my big problem right now
It’s not an easy journey that’s for sure. It’s not about perfection it’s about the effort. I’ll have my occasional drink albeit never as much as I used to. If I screw up one day I don’t let it screw around with my path to live a fit lifestyle. If you are having way more goods days then you should be fine, but the commitment is the hardest part past that it’s all worth it.
Felicidades por tus ejercicios..
Gracias 🙏🏼 Alberto
Feliz Martes
Hi there big Jim happy you're doing well brother. To be honest, those power days are always a challenge, but that feeling afterwards is unbeatable😂. Congrats on crushing 3500+ classes - that's some serious dedication man.. the grind don't stop
Thank You 🙏🏼 @theringmaster
Happy Tuesday !PGM
You're most welcome big brother
You’re so dedicated to this
Nice one!
Many Years 🤘🏽 Happy Tuesday @rafzat !WINE