Tuesday, May 30, 2023 - 2G - 60 minutes
Signature Workout - “ORANGE EVEREST” - What is Orange Everest:
E = Endurance
S = Strength
P = Power
One of the toughest benchmark challenge or signature workout is the dreaded Orange Everest, because it's all inclined % runs up the treadmill at one minute intervals managed by the Coach as they holler out when to bump up the inclines % and then run downhill from that top reached 15%
Since 2019 when they began recording times for the Everest run, I had not hit or matched my PR which is prevalent since the rough two years I had that set me back, but remaining consistent and never stopping my workouts outside of situations beyond my control where I had to take off for a longer period than I have ever had in my 9 plus years working out at Orangetheory Fitness - I set a new personal record today!
This time around, I know my body has taken a beating so I decided to follow the recommended breakdown and adjusted my approach to see if I could so so and it worked in this particular instance:
ORANGE EVEREST breakdown:
I didn't think I was going to get to my PR or beat it and I was determined to take follow the pattern that is laid out and in my own mind I was resolute with not getting to PR, but that I gave me body the opportunity to come away from the challenge unscathed and it wall worked out well. Yes, I'm sore but nothing that will stop me from going back to workout after a rest day tomorrow.
and YES, even after the 23 minutes Everest run, we still had floor and row work to do as well.
On the floor for the (weighted) excercises, I went with 15, 25 and 40 pound dumbbells respectively.
The Work:
Tread Block (ORANGE EVEREST EDITION)
• 1 minute run @ 2%
• 1 minute run @ 3%
• 1 minute run @ 4%
• 1 minute run @ 5%
• 1 minute run @ 6%
• 1 minute run @ 7%
• 1 minute run @ 8%
• 1 minute run @ 9%
• 1 minute run @ 10%
• 1 minute run @ 11%
• 1 minute run @ 12%
• 1 minute run @ 13%
• 1 minute run @ 14%
• 1 minute run @ 15%
• 1 minute run @ 14%
• 1 minute run @ 12%
• 1 minute run @ 10%
• 1 minute run @ 8%
• 1 minute run @ 6%
• 1 minute run @ 4%
• 1 minute run @ 2%
• 1 minute run @ 1%
• 1 minute ALL OUT @ 1%
Floor Block 1 - 11 minute circuit
• Buy-in at the rower: 1 minute push row @ 22-24 strokes / minute (once only)
Back to the Floor
• Repeat:
• 6 - 10 off a bench high plank single arm low rows, each side, (weighted)
• 6 - 10 seated overhead tricep extensions, (weighted)
• 12 total alternating low side planks
Floor Block 2 - 11 minute circuit
• Buy-in at the rower: 1 minute push row @ 22-24 strokes / minuteute (once only)
• Repeat until finisher:
• 6 - 10 off a bench high plank single arm reverse flys, each side, (weighted)
• 6 - 10 seated hammer curls (weighted)
• 12 total bicycle crunches
FINISHER: 1 minute ALL OUT row
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
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 TRX?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3271
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight160 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
