Saturday, September 30, 2023 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
Had a great Saturday morning
Orangetheory Fitness workout.
Like most Saturdays, my wife Tiffany and I will go outside our handful of local OTF studios and visit other cities, towns or states to workout at other Orangetheory Fitness studios.
Today, we worked out at one of our favorite areas here in Central Florida and by the downtown Orlando side of this, we went to OTF Winter Park and Coach Chelsy was subbing over at the studio. Coach Chelsy was the 94th Orangetheory Fitness Coach, Tiffa and I have worked out for as a couple. We are up 248 OTF Coaches and counting, so it's been a while since we worked out for Chelsy.
Chelsy left for two years to become a Registered Excerices Physiologist and will begin her residency soon, but came back to OTF as a sub while she begins her new career. She loves OTF as much as we do, so it's hard to get rid of her lol.
She still is an AWESOME coach and it was heartwarming that she turned the tables on us and took a selfie of us, and posted it on her Instagram stories and said some very nice words about us and today's appearance at her session this morning.
The workout itself was a swith template, so as two groups we spent about 6.5 to 6.75 minutes per area and although that was the case I somehow ran 2.5 miles and it was mostly inclined % runs for most of the treadmill blocks. It was the newer treadmills, so I hit the last ALL OUT at 12.5 miles per hour. Yes, 12.5 miles per hour for 30 seconds straight.
On the rowers, I got over 1000 meters, with a high of 406 WATTS OF POWER and a high of 12.6 mile per hour rowing speed.
On the floor, I went with 15, 25, 35 or 45 pound dumbbells for the (weighted) exercises and burned 724 calories.
The Work:
Tread Block 1:
- 45 second base at 5%
- 45 second base at 4%
- 45 second base at 3%
- 45 second base at 2%
- 45 second base at 1%
- 45 second base at 2%
- 45 second base at 3%
- 45 second base at 4%
- 45 second base at 5%
- Transition to floor
Floor Block 1 (6.75 minutes):
- 3 rounds of:
- 10 total alternating pivot shoulder presses (weighted)
- 10 chest flys (weighted)
- When done:
- 150 meter ALL OUT row, recover until the block was finished
- Transition to treadmill
Tread Block 2:
- 45 second base
- 45 second base at 2%
- 45 second base at 3%
- 45 second base at 4%
- 45 second base at 5%
- 45 second base at 4%
- 45 second base at 3%
- 45 second base
- Transition to floor
Floor Block 2 (6.75 minutes):
- 3 rounds of:
- 10 transverse goblet squats (weighted)
- 5 single leg bridges, (weighted), each side
- When done:
- 100 meter ALL OUT row, recover until the block was finished
- Transition to treadmill
Tread Block 3:
- 30 second ALL OUT at 5%
- 1 minute walking recovery
- 30 second ALL OUT at 4%
- 1 minute walking recovery
- 30 second ALL OUT at 3%
- 1 minute walking recovery
- 30 second ALL OUT at 2%
- 1 minute walking recovery
- 30 second ALL OUT
- Transition to floor
Floor Block 3 (6.5 minutes):
-
10 high rows (weighted)
-
10 total alternating seated bicep curls, (weighted), rest
-
10 TRX rollouts
-
10 TRX tricep extensions, rest
-
FINISHER: 30 seconds/we had to choose one of the exercises and increase intensity (I went with the bicep curls)
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
What is EPOC?
===> Excess Post-Excercise Oxygen Consumption
Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.
Jiffy (Jimmy and Tiffany) as we are known in the Orangetheory community.
What Is Orange Everest At Orangetheory? – [Complete Guide]
https://bikerepic.com/what-is-orange-everest-at-orangetheory/
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 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 3365 This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
30/09/2023
10481
