Week Ending Power Sesh
Friday, March 7, 2025 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
This morning, we powered through an intense Orangetheory session that challenged every part of our game plan. Right after the Chipper, we hit the treadmills with purpose—pushing our limits through segmented intervals of steady miles and explosive sprints. We started strong by covering 0.2 miles at a controlled pace, then immediately shifted into a 0.1-mile all-out sprint before taking just enough time to recover with a brisk walk. As we moved into the following rounds, we adjusted our push distances—dropping to 0.15 miles in the second round and 0.1 miles in the third—each time ramping up to that 30-second final buy-out sprint. We knew every burst was our chance to rack up splat points, so we gave it everything we had.
After the treadmill challenge, we transitioned onto the floor for a rep-and-recover series that kept our bodies guessing and our strength on point. For the first floor block, we cycled through three rounds of one-minute intervals, performing chest presses, deadlifts, and V-ups with 10 heavy reps each. We then went straight into knee drives to really engage our core. The second floor block cranked up the intensity—now we had 45 seconds per round to complete eight reps of reverse grip low rows, sit-to-stands, and high plank toe taps, finishing each round with the same relentless buy-out.
We wrapped up our workout on the rower, diving into 250-meter builds that combined endurance with that surge of speed: 150 meters at a steady push pace followed by 100 meters where we dialed in our maximum output. Our finisher was perfectly synchronized with our treadmill efforts—a 30-second all-out row that left us breathless, yet proud of the collective determination we brought to every element of our workout. Together, we pushed hard, recovered smartly, and left the studio feeling both empowered and accomplished.
Workout Recap Below:
Today's Workout Recap
Tread Block 1 - 9.5 minutes
- Our goal was to establish and maintain our push and ALL OUT intensities, increasing them as the blocks got shorter.
- We repeated until the buy-out:
- 0.2 miles push
- 0.1 miles ALL OUT
- Walking recovery until we were ready for the next round
- For the buy-out, we ran 30 seconds ALL OUT
- We then took a 75-second walking recovery
Tread Block 2 - 7.25 minutes
- We repeated until the buy-out:
- 0.15 miles push
- 0.1 miles ALL OUT
- Walking recovery until we were ready for the next round
- The buy-out was a 30-second ALL OUT
- We then took a 75-second walking recovery
Tread Block 3 - 4 minutes
- We repeated until the buy-out:
- 0.1 miles push
- 0.1 miles ALL OUT
- Walking recovery until we were ready for the next round
- The buy-out was a 30-second ALL OUT
Floor Block 1 - 9.5 minutes
- We completed 3 rounds of rep & recover:
- We had 1 minute to perform 10 chest presses, then recovered until the time was called
- We had 1 minute to perform 10 deadlifts, then recovered until the time was called
- We had 1 minute to execute 10 alternating full V-ups, then recovered until the next round
- After finishing round 3, we completed the buy-out:
- 30 seconds of high plank alternating cross-body knee drives
- We then took a 75-second recovery
Floor Block 2 - 7.25 minutes
- We completed 3 rounds of rep & recover:
- We had 45 seconds to perform 8 reverse grip low rows, then recovered until the time was called
- We had 45 seconds to perform 8 goblet sit-to-stands, then recovered until the time was called
- We had 45 seconds to execute 8 total alternating high plank toe taps, then recovered until the next round
- After finishing round 3, we completed the buy-out:
- 30 seconds of high plank alternating cross-body knee drives
- We then took a 75-second recovery
Row Block - 4 minutes
- We performed a 250‑meter build row:
- We completed 150 meters at a push pace
- Then covered 100 meters ALL OUT
- We recovered until we were ready for the next round
- We repeated this sequence until our finisher:
- A 30‑second ALL OUT row
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
What is the 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)
OTBEAT FAQ
What is a BOSU?
What is a Medicine or Med Ball?
What are Resistance Bands?
What is a TRX?
What are TRX "Pallof" Presses
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3693
and eleven years as an Orangetheory Fitness member:
https://youtu.be/aIj88Yxd5wc?si=hxKbxKU-t7c8lx2v