My @actifit posting crapped out, so not to waste my content I am posting it as a **LEO **post.
**Strength in Numbers 3G Workout **
Friday, November 29, 2024 - “Strength in Numbers” - 3G - 60 Minutes
E = Endurance
S = Strength
P = Power
Today, our workout followed a 3G template, ensuring we spent equal time at each station.
We completed three rounds of four minutes each on the treadmill, aiming to reach the highest incline possible within the allotted time. We began on a flat setting, focusing on covering distance for the full four minutes while increasing the incline every 0.1 mile for runners and 0.5 for power walkers (which I'm still having to do because of the heel issue I'm dealing with). During the final 30 seconds of each round, our coach encouraged us to ramp up our pace before allowing a minute of recovery. After repeating this process two more times, our tread block was complete.
Next was the benchmark segment—a 14-minute row. We approached the row by breaking it down into manageable sections: reaching the 4-minute mark, hitting the halfway point at 7 minutes, checking in again with 4 minutes remaining, and then giving our all during the last 90 seconds.
Unfortunately, the left heel issue affects that extra power I need to reach my average numbers which is usually over 3300 meters but I fell under that hitting only 3227 meters and definitely nowhere near my personal record of 3437 meters. Nevertheless I wanted to make sure to get over 3000 at a minimum and I accomplished that.
The floor work presented a rep challenge, involving a high volume of exercises such as squats to calf raises, shoulder presses, reverse lunges, and bicep curls. While we had opportunities to rest between sets, many of us opted for lighter weights to ensure we could complete all the repetitions. Our coach advised that if we could easily handle 30 reps, it might be time to increase the weight. The high plank at the end was optional, serving as a brief rest before moving on to the next round. To finish the session, we focused on boosting our intensity during the final finisher.
Overall, it was a challenging and balanced workout that stayed true to the Orangetheory Fitness spirit, pushing us to our limits while ensuring we engaged every part of the session effectively.
Also, today's bonus on this Black Friday; Tiffany and I worked out for the 275th Orangetheory Fitness Coach as a couple. Coach Paige was amazing, but we knew that because we have wanted to workout for her a while now. We met her personally at the Orangetheory Fitness "Momentum" convention recently.
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?
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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3640
Posted Using InLeo Alpha