Jiffy and OTF Coach #264 - Circuits & Inclines - My Actifit Report Card: June 22 2024

Saturday, June 22, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Today's workout was a great one and along with burning 676 calories, hitting a high of 454 WATTS of power rowing speed at a high of 14.2 mile per hour rowing speed and ending the session with a 12.1 mile per hour ALL OUT run; Tiffany and I worked for the 264th Orangetheory Fitness Coach as a couple.

We worked out at Orangetheory Fitness Windermere which is one of the newer and nice OTF studios in Central Florida.

Coach Jessica was awesome and we would definitely workout for her again.

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Today's Orangetheory Fitness Challenge

Treadmill:

We tackled three incline blocks designed to push us to the limit. Each block challenged us to increase our speed as the inclines became less steep.

First Block: We began with a 2-minute base pace at a 4% incline, then transitioned to a 1-minute base at a flat road. This was followed by a 90-second push at 3%, another 1-minute base, and a 1-minute all-out at 2%.

Second Block: The format mirrored the first block, but each incline was reduced by 1%, ending with an all-out effort on a flat road.

Third Block: With inclines decreasing further, we had short recovery periods and a final 30-second all-out sprint.

Coach Jessica motivated us to accelerate every time the incline dropped. It was intense, with even the base pace feeling like a push on the inclines. The minute-long all-outs at the end of each block were especially grueling.

Floor:

On the floor, we worked through four rounds, each adding a new exercise:

First Round: Arnold press.
Second Round: Added lateral shifts along with the Arnold press.
Third Round: Included upright rows in addition to the previous two exercises.
Final Round: Combined all previous exercises with a single-arm march in place.

By the end, the Arnold press felt like my nemesis. We had time for another complete round, so the coach had us repeat the entire set rather than just our favorite moves.

Rowing:

Our rowing segment involved 150 meter all-out rows paired with single-arm overhead reverse lunges. Holding a dumbbell overhead while lunging was a real test of arm and shoulder strength, so I chose a weight about half of what I typically use for shoulder presses.

This workout was a true test of endurance and strength, leaving me feeling accomplished and thoroughly challenged.

Today's Workout Recap

Floor Block 1 - 14.5 minutes circuit add-on

• Round 1:
  • 12 Arnold presses
• Round 2:
  • 12 each single-arm lateral shift
  • 12 Arnold presses
• Round 3:
  • 12 upright rows
  • 12 each single-arm lateral shift
  • 12 Arnold presses
• Round 4:
  • 6 each single-arm march in place
  • 12 upright rows
  • 12 each single-arm lateral shift
  • 12 Arnold presses
• Bonus: Repeat the favorite exercise from the group until time was called

Floor / Row Block 2 - 7.5 minutes circuit

• 150 meter ALL OUT row (challenge was to complete it between 0:22 - 0:45 seconds)
• 10 each single-arm overhead reverse lunges
• Repeat until finisher:

FINISHER: 30 second ALL OUT row (100 - 200 meters+)

Transitioned to the treadmills:

% = inclined height

Tread Block 1 - 6.5 minutes

• 2 minute base at 4%
• 1 minute base
• 90 second push at 3%
• 1 minute base
• 1 minute ALL OUT at 2%

Tread Block 2 - 6.5 minutes

• 2 minute base at 3%
• 1 minute base
• 90 second push at 2%
• 1 minute base
• 1 minute ALL OUT

Tread Block 3 - 7.5 minutes

• 2 minutes base at 2%
• 1 minute base
• 90 second push
• 1 minute base
• 1 minute ALL OUT
• 30 second walking recovery
• 30 second ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

What is the Orangetheory Everest Workout?

https://wellfitinsider.com/orangetheory/orangetheory-everest-workout/

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?

https://www.bosu.com/

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?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3535
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 lb		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in