Strong Start to the First Full Week of 2025

Monday, January 6, 2025 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

We headed into our Orangetheory Fitness class this morning prepared for plenty of inclines and some serious unilateral work on the floor. The treadmill portion included three challenging blocks. In the first block, we tackled an endurance-style setup: one minute of push followed by one minute of base, repeated three times, and ending with a 45-second all-out. Each push gradually increased in incline from a flat road to 2% and then 3%.

The second treadmill block was all about power walkers, starting with a one-minute walk at a 10% incline—right where Orangetheory recommends an all-out for power walkers—followed by a base pace on a flat road. We repeated this walking pattern, elevating the incline to 12% in the second round and 14% in the third. We finished with an all-out effort back on flat ground.

The last treadmill block focused on power intervals. We alternated one minute of all-out with one minute of walking recovery. The first all-out stayed flat, the second introduced a 2% incline, and the third went up to 4%. Our final all-out returned to a flat road.

Meanwhile, the floor work also consisted of three blocks. The first two blocks used a work-and-rest format, targeting one side of the body at a time. In the first block, we paired goblet transverse full step-ups—guaranteed to elevate our heart rate—with a single-arm high row. The second block included a split-stance deadlift and a single-arm Arnold press. We started with five reps on each side and added one rep every round.

For the grand finale, we moved over to the rowers. There, we combined a push row with overhead tricep extensions using a single dumbbell. We began with a 200-meter row and 10 tricep extensions, then increased the row by 100 meters and the extensions by one rep each round. We kept building until we reached a 45-second all-out row to wrap it all up.

Today's Workout Recap

Tread Block 1 – 6 minutes 45 seconds

• We completed 1 minute of push.
• We moved to 1 minute of base.
• We continued with 1 minute of push at 2%.
• We returned to 1 minute of base.
• We performed 1 minute of push at 3%.
• We took another 1 minute of base.
• We wrapped up with 45 seconds of ALL OUT.

We then took a 90-second walking recovery.

Tread Block 2 – 6 minutes 45 seconds

• We power walked for 1 minute at 10%.
• We followed with 1 minute of base.
• We power walked for 1 minute at 12%.
• We returned to 1 minute of base.
• We power walked for 1 minute at 14%.
• We took another 1 minute of base.
• We concluded with 45 seconds of ALL OUT.

We then took a 90-second walking recovery.

Tread Block 3 – 6 minutes 45 seconds

• We started with 1 minute of ALL OUT.
• We transitioned into 1 minute of walking recovery.
• We hit another 1 minute of ALL OUT at 2%.
• We followed with 1 minute of walking recovery.
• We pushed through 1 minute of ALL OUT at 3%.
• We took 1 minute of walking recovery.
• We finished with 45 seconds of ALL OUT.

Floor Block 1 – 6 minutes 45 seconds (work and rest, unilateral)

• We began with 5, 6, or 7 repetitions on each side of goblet transverse full step-ups, then rested.
• We followed with 5, 6, or 7 repetitions on each side of single arm high rows, then rested.
• We repeated these exercises, increasing the repetition count by 1 each round.

We then took a 90-second recovery.

Floor Block 2 – 6 minutes 45 seconds (work and rest, unilateral)

• We started with 5, 6, or 7 repetitions on each side of single arm split stance deadlifts, then rested.
• We continued with 5, 6, or 7 repetitions on each side of half kneeling single arm Arnold presses, then rested.
• We repeated these exercises, adding 1 repetition to each movement every round.

We then took a 90-second recovery.

Floor / Row Block 3 – 6 minutes 45 seconds (back to back)

• We kicked off with a 200, 300, or 400-meter push row.
• We followed up with 10, 11, or 12 overhead triceps extensions using a single dumbbell, then rested.
• We continued adding 100 meters to the row and 1 repetition to the extensions each round until the finisher: a 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 3663

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

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

Height 5.7 in		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in