Press, Squat, Lunge Signature Workout - My Actifit Report Card: August 27 2024

Press, Squat, Lunge Signature Workout

Tuesday, August 27, 2024 - 3G Format - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning, as I walked into the Orangetheory Fitness studio, there was an unmistakable buzz in the air. It wasn’t just any day—it was PSL day. The Press Squat Lunge template had returned, and with it, the promise of a workout that would test our endurance, strength, and grit. I remembered last year's PSL challenge, and the anticipation was palpable as I laced up my shoes and got ready to join the others.

The studio was packed, as it always is when a signature workout comes around. We all knew we were in for something special—something tough—but that’s what we came for. Coach Alex was fired up, and her energy was contagious. Today, everyone around the world following the Orangetheory program would be tackling this same workout, and that thought brought a sense of camaraderie, even with those we'd never met.

We started on the treadmills, and right away, the endurance block was underway. The first push felt almost easy; my legs were fresh, and the music was pumping. Three 90-second pushes, each one challenging us to dig a little deeper, followed by a three-minute base pace to recover. But the recovery was just an illusion. We all knew that the real test was yet to come—the final one-minute all-out sprint. By the time I reached that last push, my legs were already feeling the burn. Still, I pushed harder, knowing that this was where we separate the determined from the defeated. The treadmill was just the beginning, and I felt a mix of relief and dread as I stepped off, knowing that the rower was up next.

The rower? It’s where the PSL really gets its teeth into you. We were tasked with 300-meter pushes, not just once, but three times over. I remember thinking, "This feels harder than last year," as each round seemed to stretch longer and longer. In between those rows, we didn’t get to rest—no, instead, we powered through balancing front presses, squat to bicep curls, and forward lunges. My arms and legs were screaming by the time we lined up for the final one-minute all-out row. I gave it everything I had, the meters ticking away on the screen in front of me, my mind focused on just making it to the end.

As we moved to the floor, I could see the same exhaustion mirrored in the faces of those around me, but also the same determination. The floor blocks were no less demanding. The first round had us pivoting through shoulder presses, squat to shrugs, and reverse lunges. With each rep, I could feel the weight of the morning’s workout settling in, but our coach was right there, pushing us to try for that extra rep, to go heavier if we could. The second block followed, this time with chest presses, sumo squats, and lateral lunges. We were given brief moments of rest between sets, just enough time to catch our breath before diving back in. The final push came with the coach’s choice—today, that meant jump squats. It was the last hurdle, and by then, my legs felt like jelly, but there was no way I was stopping before the time ran out.

The hour flew by in a blur of sweat and determination. As we wrapped up, there was a collective sense of accomplishment in the studio. We had pushed through, just like thousands of others across the globe, each of us united by the same grueling template, the same drive to be better than we were yesterday. PSL had returned, and we had conquered it—one press, squat, and lunge at a time.

I burned under 654 calories, totaled 1.5 miles with less time on the treads because of the 3G format and rowed about 2385 meters hitting a high of 452 WATTS of power and a high of 13.9 miles per hour rowing speed.

Today's Workout Recap

Tread Block - 14.5 Minutes

• Goal: Increase your push pace each round.
• 90 seconds push
• 3 minutes base
• 90 seconds push
• 3 minutes base
• 90 seconds push
• 3 minutes base
• 1 minute ALL OUT

Row Block - 14.5 Minutes

• 300 meters push row + 5 each x medicine ball single leg front press
• 200 meters push row + 5 each x medicine ball single leg front press
• 100 meters push row + 5 each x medicine ball single leg front press
• 300 meters push row + 10 x medicine ball squat to bicep curl
• 200 meters push row + 10 x medicine ball squat to bicep curl
• 100 meters push row + 10 x medicine ball squat to bicep curl
• 300 meters push row + 10 total x medicine ball alternating forward lunge
• 200 meters push row + 10 total x medicine ball alternating forward lunge
• 100 meters push row + 10 total x medicine ball alternating forward lunge
• If finished, then start from the top again until time for the finisher.
• Finisher: 1 minute ALL OUT row

Floor Block 1 - 6 Minutes Work & Rest

• 12 total x alternating pivot to single arm neutral grip shoulder press, rest
• 12 x squat to shrug, rest
• 12 total x alternating reverse lunge, rest

Floor Block 2 - 7 Minutes Work & Rest

• 12 x chest press, rest
• 12 x sumo squat, rest
• 12 total x goblet alternating lateral lunge, rest
• Finisher: 1 minute coach’s choice. We did:
  • 1 minute of jump squats

This should capture the workout you participated in with the appropriate past-tense wording and formatting.

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?

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 3586

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics, Daily Activity, Gym, Weight Lifting, Walking, Treadmill, Running, Moving Around Office

Height 5.7 in		Weight 180 lb		Body Fat %
Waist 34 in		Thighs in		Chest in