Endured the Bear Planks on ESP Day
Saturday, December 24, 2024 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
This morning’s Orangetheory workout focused on endurance on the treadmills and paired, back-to-back strength movements on the floor—complete with challenging bear plank variations.
On the tread, we worked through eight one-minute push intervals, each followed by a two-minute base. The final push flowed straight into a one-minute all-out segment. The key was to slightly increase our push pace each round, so we started conservatively and steadily built speed throughout the block.
Over on the floor, we had two main blocks. In each block, we faced two consecutive exercises separated by a variation of the bear plank.
In the first block, we performed a single-arm high row followed immediately by L-raises, targeting our shoulders and back. We then held a bear plank before moving into the next set, which included full lateral step-ups followed by a squat-hold lateral walk.
The second block was longer and introduced another pair of back-to-back exercises: sumo deadlifts combined with half-kneeling single-arm shoulder presses. After completing these, we tackled bear plank-to-high plank kick-throughs before taking on a one-minute row build. We repeated these cycles until the finisher, which gave us the choice of either a one-minute all-out row or one minute of our preferred bear plank variation.
Today's Workout Recap
Tread Block – 23 minutes
• Our goal was to increase our push pace with each round.
• We ran for 1 minute at a push pace, followed by 2 minutes at our base pace. We repeated this cycle multiple times:
• 1 minute push
• 2 minutes base
• 1 minute push
• 2 minutes base
• 1 minute push
• 2 minutes base
• 1 minute push
• 2 minutes base
• 1 minute push
• 2 minutes base
• 1 minute push
• 2 minutes base
• 1 minute push
• 2 minutes base
• 1 minute push
• 1 minute ALL OUT
Floor Block 1 – 10 minutes
• We started with back-to-back exercises:
• 8 each single-arm high rows
• 8 total alternating L-raises, then rested briefly
• We then held a bear plank for about 20 seconds.
• Next, we completed another pair of back-to-back exercises:
• 8 each full lateral step-ups
• 4 goblet squat hold lateral walks
• We finished this block with 8 total bear steps.
• We then took 2 minutes of recovery.
Floor Block 2 – 11 minutes
• We began with another pair of back-to-back exercises:
• 8 sumo deadlifts
• 8 each half-kneeling single-arm shoulder presses, then rested briefly
• We then performed 8 total bear plank alternating kick-throughs.
• After this, we completed a 1-minute rowing build:
• 30 seconds push row
• 30 seconds ALL OUT row (approximately 100–200 meters or more)
• We repeated this pattern until the finisher. For the finisher, we chose one of the following for 1 minute:
• ALL OUT row (I chose to row)
• Bear plank hold
• Bear step
• Bear 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 3651
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
14/12/2024
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