Bear Planks on an ESP Day Endured
Thursday, December 26, 2024 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
Today’s class at Orangetheory Fitness dialed in on endurance drills at the treadmills and paired strength exercises on the floor—complete with some creatively tough bear plank variations in between.
On the treadmill, we cycled through eight rounds of one-minute pushes, each bracketed by a two-minute recovery at base pace. Our final push transitioned straight into a one-minute all-out blast to finish strong. The goal was to incrementally notch up speed each time, so we started off manageable and ramped up the intensity as we went.
On the floor, the workout was divided into two main blocks. Each block contained two exercises in a row, then transitioned into a version of the bear plank before repeating.
In the first block, we tackled a single-arm high row followed immediately by L-raises—both targeting the shoulders and upper back. A bear plank held us in position before diving into lateral step-ups and a squat-hold lateral walk to challenge our legs and core from different angles.
The second block ran a bit longer and introduced sumo deadlifts combined with a half-kneeling single-arm shoulder press—an excellent one-two punch for lower body and shoulders. Following that, we moved into bear plank-to-high plank kick-throughs before hitting a one-minute row build. We cycled through those sets until the big finish, where we had the choice of a one-minute all-out row or one minute holding any of the bear plank variations.
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 3656
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
26/12/2024
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