Friday, November 10, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Realistically I've been on a FriYAY path since Wednesday. I've been on PTO from my job since then and come Monday it will be back to reality. With that said, I was yet again under the orange lights nice and early getting my full body workout in as usual.
Tiffany and I was at the home studio, working out with a small group today which is understandable since it was a holiday today and no need for folks to get up early for work if they were on holiday and/or their kids were from school.
Coach Mariah managed the small but might crew through another badass template.
Today's template was a Power Run / Row and Endurance Strong and Stable blocks on the floor.
This morning's Orangetheory Fitness workout was a dynamic blend of cardio and strength training, emphasizing both power and endurance. The session began with a 0.1 mile run on the treadmill, transitioning from a steady push pace to an all-out sprint. After a brief recovery period, it was time to tackle the rowing machine for a challenging 500 meter ALL OUT row, broken into intense 30-second intervals with brief 'restercise' periods in between.
The second part of the workout doubled up on the treadmill and rowing sequences, replacing the 'restercise' with energetic power skips, reminiscent of warm up skips used in track training. The final round intensified the routine with three sets of the run-row combo, incorporating twist hops as the new 'restercise' element — a dynamic alternative to the alternating pop squat. The session concluded with a distance run on the treadmill.
The cardiovascular segments, alternating between the treadmill and rower, were true tests of lung capacity, with minimal rest intervals. Despite the brief walking recoveries, it felt like the intensity resumed the moment the treadmill hit a lower speed.
The floor exercises were divided into three blocks, each combining strength and stability training (utilizing both dumbbells and body-weight exercises) with a core-focused movement. The workout featured a substantial amount of leg work, including goblet squats and deadlifts. However, the most challenging part was undoubtedly the combination of chest flies, pushups, and side planks. The session wrapped up with an intense set of pushups transitioning into high side planks, serving as a strenuous finisher to an already demanding workout.
I burned 609 calories, because it was a run row there was less time on the treadmills but I did total 1.74 miles and for the first time in very long while I had back to back days where I didn't run any ALL OUTS in double figure speeds but I did run a bit faster yesterday with an 8.5 miles per hour in my last ALL OUT and on the rowers I totaled 1500 meters with a high of 448 WATTS OF POWER at a high of 13.1 mile per our rowing speed.
On the floor I went with 20 or 40 pound dumbbells for the (weighted) excercises.
The Work:
Tread / Row Block - 23.5 minutes
Round 1:
- 0.1 mile push run
- 0.1 mile ALL OUT run
- 30-second walking recovery
- Transition to rower
- Set countdown to 500 meters:
- 30-second ALL OUT row + 10 speed squats
- Repeat until 500 meter row is completed
- Transition to treadmill
Round 2:
- 0.1 mile push run
- 0.1 mile ALL OUT run
- 45-second walking recovery
- Repeat push and ALL OUT sequence
- 45-second walking recovery
- Transition to rower
- Set countdown to 500 meters:
- 30-second ALL OUT row + 10 total alternating power skips
- Repeat until 500 meter is completed
- Transition to treadmill
Round 3:
- 0.1 mile push run
- 0.1 mile ALL OUT run
- 1-minute walking recovery
- Repeat push and ALL OUT sequence twice more
- Transition to rower
- Set countdown to 500 meters:
- 30-second ALL OUT row + 10 total twist hops
- Repeat until 500 meters is completed
- Transition to treadmill
Bonus: Run at your own pace until finisher
FINISHER: 30 second ALL OUT RUN
Floor Block 1 - 7 minutes
- Back to Back - Strong & Stable:
- 12 goblet squats (weighted)
- 6 bodyweight cross back lunge to knee raises, each side, (weighted), rest
- 4 TRX single arm reach with rotations, each side
Floor Block 2 - 6.5 minutes
- Back to Back - Strong & Stable:
- 12 chest flys (weighted)
- 6 total push up to alternating high side planks, rest
- 8 total alternating dead bug with presses
Floor Block 3 - 7 minutes
Back to Back - Strong & Stable:
- 12 deadlifts (weighted)
- 6 bodyweight single leg deadlift to knee raises, each side
- 4 bird dog to crunches, each side
FINISHER: 30 seconds of push up to alternating high side planks
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 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 3395
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 |  |
