My Actifit Report Card: June 9 2024

Jiffy and OTF Coach #262, Strength and Power Session

Sunday, June 9, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

This morning Tiffany and I worked out for the 262nd Orangetheory Fitness Coach as a couple. Coach Carissa started her OTF career at the front desk as a studio associate and worked her way up to Coach. We were happy to have had the opportunity to put in Sunday Funday sweat equity under the orange lights with her on the mic.

This morning's Orangetheory Fitness workout was intense but rewarding. We tackled incline challenges at a base pace, focusing on unloading, loading, and explosive movements on the floor. Each block included a 90-second recovery period.

Today's 2G session didn’t include rowing blocks, except during the warmup.

The floor exercises were somewhat easier, but the stirrup bridge in the second block was tough. I opted for hamstring curls instead. The one-and-a-half lateral lunge involved a normal unweighted lateral lunge with a pulse at the end. The lateral lunge to single-leg hop included a floor tap to help explode into the hop.

On the treadmills, we worked through a pyramid of efforts. The first block had us decreasing incline work into an all-out effort, with a reverse pattern on the other side. Each incline effort lasted one minute, followed by 90-second recoveries.

The second block was even more challenging, with the longest incline efforts towards the end, feeling like a three-minute push with a brief recovery before a final 30-second all-out sprint.

I burned a solid 720 calories, totaled 2.55 miles mostly on the inclined % blocks and hit a high of 10.5 mile per hour running speed on the last ALL OUT. Although, the rowing was relegated to just the warmup I did hit a high of 420 WATTS OF POWER at a high of 14.7 mile per hour rowing speed. I went with 25 and 45 pound dumbbells for the weighted exercises.

Today's Workout Recap

Floor Block 1 - 11 minutes

• Work & Rest - unload, load & explode:
  • 10 total x 1 and a half alternate lateral lunges, rest
  • 10 total x goblet alternate lateral lunges, rest
  • 5 each x lateral lunge to single leg hops, rest
• Work & rest - unload, load & explode:
  • 10 x bridge rows, rest
  • 10 x low rows, rest
  • 10 total x alternate low rows (explosive), rest
• Repeat until buy-out: 30 seconds of alternate low rows (explosive)

Floor Block 2 - 11 minutes

• Work & rest - unload, load & explode:
  • 10 x TRX bridges, rest
  • 10 x two-handed single dumbbell deadlifts, rest
  • 10 x hip hinge swings, rest
• Work & rest - unload, load & explode:
  • 10 x TRX chest presses, rest
  • 10 x chest presses, rest
  • 10 x power push ups, rest
• Repeat until finisher: 30 seconds of hip hinge swings

Tread Block 1 - 11 minutes

• 1 minute base at 3%
• 1 minute base at 4%
• 1 minute base at 5%
• 90 second base
• 1 minute base at 4%
• 1 minute base at 5%
• 90 second base
• 1 minute base at 5%
• 90 second base
• 30 second ALL OUT

Tread Block 2 - 11 minutes

• 1 minute base at 5%
• 90 second base
• 1 minute base at 5%
• 1 minute base at 4%
• 90 second base
• 1 minute base at 5%
• 1 minute base at 4%
• 1 minute base at 3%
• 90 second base
• 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 3526

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Walking,Treadmill,Running

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