Friday, July 28, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Went solo again this morning as Tiffa took a third consecondutive day off. The last two was a medical short break, but she will be back at it with me tomorrow morning getting her back on track.
I drove over to the home studio to workout with the 5am crew and Head Coach Mariah keeping it super energized at OTF Nona North this morning.
The next two days we will be mixing it up at different OTF studios, but today I did what I could to end the week putting in major sweat equity and prepping to crush this weekend's workouts.
Switch template including bosu work on the floor, but no rowing today. No rowing is not often, so it's easy to assume that the next few sessions will have plenty of rowing.
On the treadmills the goal was to bump up the push to an all out speed with each block, but it did include 90 secondond walking recoveries between each tread block and I didn't play martyr and took the walking recoveries which I usually like to skip or minuteimize. August will be the Marathon Month challenge so I will definitely be skipping as many walking recoveries as possible.
I went with 35 pound dumbbells for all the (weighted) exercises.
On the tread, I totaled another 2.8 total miles in distance like I did yesterday, I ran a higher ALL OUT speed of 10.5mph so bumped that up from yesterday.
I fell one calorie burned short of 600.
The Work:
Tread Block 1
• 30 second push to ALL OUT
• 75 second base
• 30 second push to ALL OUT
• 75 second base
• 30 second push to ALL OUT
• 30 second ALL OUT
Tread Block 2
• 20 second push to ALL OUT
• 90 second base
• 20 second push to ALL OUT
• 90 second base
• 20 second push to ALL OUT
• 30 second ALL OUT
SWITCH:
Floor Block 1 - 10.5 minutes
• 2 rounds back to back:
• 10 bosu single leg knee tucks, each side
• 10 bosu reverse hyper extensions, each side, rest
• Repeat until time called:
• 10 squats (weighted)
• 10 TRX reverse grip low rows (weighted)
• 10 total alternating shoulder presses, (weighted), rest
SWITCH:
Tread Block 3
• 30 second push to ALL OUT
• 75 second base
• 30 second push to ALL OUT
• 75 second base
• 30 second push to ALL OUT
• 30 second ALL OUT
Tread Block 4
• 20 second push to ALL OUT
• 90 second base
• 20 second push to ALL OUT
• 90 second base
• 20 second push to ALL OUT
• 30 second ALL OUT
SWITCH:
Floor Block 2 - 10.5 minutes
• 2 rounds back to back:
• 10 bosu lateral crunches, each side
• 10 bosu bridges, (weighted), rest
Repeat until finisher:
• 10 deadlifts (weighted)
• 10 TRX tricep extensions
• 10 total alternating low rows, (weighted), rest
FINISHER: 30 seconds of bosu bridges (weighted)
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
===> No Rowing Today
ZONES:
Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.
"Details of Marathon Month: OTF Marathon Month is a program designed to challenge members to run the distance of a marathon or greater throughout the month. Each participant decides which challenge to pursue - Half Marathon, Full Marathon, and Ultra Marathon – with a goal of completing the challenge within one month."
Challenge levels to complete in total miles for the month of August:
• Half Marathon – 13.1 miles
• Marathon – 26.2 miles
• Ultra Marathon– 31.1+ miles
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 Med Ball?
https://www.verywellfit.com/medicine-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 3316
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
