OTF’s “Twelve Days of Fitness” Day Seven - “Best Switch”
Saturday , December 7, 2024 - 12 Days of Fitness - Day 7 - "Best Switch" - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
OTF’s “Twelve Days of Fitness” Day Seven - “Best Switch”
We powered through a combination of treadmill intervals and floor work, focusing on explosive power on the tread and strength and endurance on the floor.
This morning, we began on the treadmills with an 11-minute sequence featuring six 30-second all-out efforts. First, we tackled a 75-second push immediately followed by a 30-second all-out, then took a walking recovery. After that, each push interval grew shorter, while the all-outs remained at 30 seconds. Midway through, we had a standalone 30-second all-out before continuing the pattern until the block was complete.
After finishing the treadmill segment, we moved on to the rowers, starting our floor portion with a 600-meter push row. Once that was done, we transitioned into a set of three exercises—split squats, Arnold presses, and high plank kick-throughs—giving us a chance to work on strength and balance. There was plenty of time to rest and recover during this part.
Next, we returned to the treadmills to reverse the initial block, mirroring the pattern and intensities from before.
Our final floor block closely resembled the first. We began with another 600-meter push row, followed by a series of moves designed to challenge both stability and strength: lateral lunges combined with biceps curls, reverse flies, and single-leg bridges. The balancing element proved particularly tough for some of us, but we pushed through. We wrapped up the session with a 30-second finisher of high plank kick-throughs, finishing strong as a team.
Today's Workout Recap
Tread Block 1
- Performed a 75-second push
- Completed 30 seconds ALL OUT
- Undertook 1 minute walking recovery
- Executed a 1-minute push
- Completed 30 seconds ALL OUT
- Engaged in 45 seconds walking recovery
- Completed 30 seconds ALL OUT
- Undertook 1 minute walking recovery
- Performed a 45-second push
- Completed 30 seconds ALL OUT
- Undertook 1 minute walking recovery
- Executed a 30-second push
- Completed 30 seconds ALL OUT
- Engaged in 45 seconds walking recovery
- Completed 30 seconds ALL OUT
- Switched to the floor
Floor Block 1 – 11 minutes
- Buy-in: Completed a 600-meter push row (checked time) – once only
- Work & Rest:
- Performed 6–10 repetitions each of single-arm split squats, then rested
- Completed 6–10 repetitions of tall kneeling Arnold presses, then rested
- Executed 6–10 total high plank alternating kick-throughs, then rested
- Repeated the cycle until time was called, then transitioned to the treadmill
Tread Block
- Performed a 30-second push
- Completed 30 seconds ALL OUT
- Undertook 45 seconds walking recovery
- Executed a 45-second push
- Completed 30 seconds ALL OUT
- Undertook 1 minute walking recovery
- Completed 30 seconds ALL OUT
- Undertook 1 minute walking recovery
- Performed a 1-minute push
- Completed 30 seconds ALL OUT
- Engaged in 45 seconds walking recovery
- Executed a 75-second push
- Completed 30 seconds ALL OUT
- Undertook 1 minute walking recovery
- Completed 30 seconds ALL OUT
- Transitioned to the floor
Floor Block 2 – 11 minutes
- Buy-in: Completed a 600-meter push row (matched or beat the time from Block 1) – once only
- Work & Rest:
- Performed 6–10 repetitions each of lateral lunge to balance bicep curls, then rested
- Completed 6–10 repetitions of reverse flyes, then rested
- Executed 6–10 repetitions each of single-leg bridges, then rested
- Repeated the cycle until the finisher:
- Performed 30 seconds of high plank alternating kick-throughs
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 3645 This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
07/12/2024
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