Friday, October 13, 2023 - 2G - 60 minute

E = Endurance
S = Strength
P = Power

Tiffany and I began our Friday the 13th morning with another workout under the orange lights. We worked out with the 5am crew and Coach Mariah managed us through today’s template.

Today’s FriYAY template was POWER with 90- seconds of recovery in between blocks on the tread running blocks and Work and Rest exercises on the floor.

Initiated with three segments on the treads. Each segment commenced with a push/base buy-in before progressing into a trio of all-outs. Began with one-minutes ALL OUTS, interspersed with 45-secondond walking recoveries. With each subsequent block, deducted 15 seconds from the ALL OUTS, reallocating it to the walking recovery periods.

The initial block was evidently the most challenging, but the difficulty slightly diminuteished by the third block. The objective was to incrementally enhance our pace during the ALL OUTS as their length shortened.

I burned another solid 734 calories, accumulated a distance of 2.8 miles on the treads and ended my last ALL OUT at a 12 mile per hour run.

Just like yesterday, I had a short stint on the rower with a high of 413 WATTS OF POWER at a high of 13.5 miler per hour rowing speed.

On the floor, I went with 20, 30 and 40 pound dumbbells for the (weighted) excercises.

The Work:

Tread Block 1

• ⁠90 second push
• ⁠1 minute base
• ⁠1 minute ALL OUT
• ⁠45 second walking recovery
• ⁠1 minute ALL OUT
• ⁠45 second walking recovery
• ⁠1 minute ALL OUT

Tread Block 2

• ⁠90 second push
• ⁠1 minute base
• ⁠45 second ALL OUT
• ⁠1 minute walking recovery
• ⁠45 second ALL OUT
• ⁠1 minute walking recovery
• ⁠45 second ALL OUT

Tread Block 3

• ⁠90 second push
• ⁠1 minute base
• ⁠30 second ALL OUT
• ⁠75 second walking recovery
• ⁠30 second ALL OUT
• ⁠75 second walking recovery
• ⁠30 second ALL OUT

More power on the floor blocks with a short row block added in.

Floor Block 1 - 7 minutes

• ⁠Work & Rest:
⁠• ⁠8 single arm single leg step ups (explosive), (weighted), each side, rest
• ⁠8 single arm chest presses (explosive), (weighted), rest
• ⁠12 bench knee tucks

Floor Block 2 - 6.75 minutes

• ⁠Work & Rest:
⁠• 8 single arm hip hinge swings, (weighted), rest
• ⁠8 single arm low rows (explosive), (weighted), each side, rest
•⁠ 12 total high plank alternating kick throughs

Floor Block 3 - 6.5 minutes Work & Rest

• ⁠6 single arm neutral grip thrusters with rotation, (weighted), each side, rest
• ⁠150 meter ALL OUT row (goal: 0:22 - 0:45 seconds), rest
• ⁠Repeat until finisher

FINISHER: 30 second ALL OUT row

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 minutesin 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 3374 This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 13/10/2023 8089 Aerobics,Gym,Weight Lifting,Treadmill,Running Height 5.7 ft Weight 165 lb Body Fat % Waist 34 in Thighs in Chest in