Thursday, November 9, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Yesterday was my scheduled rest day, but it was also my physical as I keep that appointment every year especially as I get older and this morning was the blood testing, etc and also squeezed in a visit to the dental hygeniest.

Also this morning, I was right back into a full body workout under the orange lights and my wife Tiffany finally was back at it with me as she took a few days off to recover.

We did the workout at our home studio as it’s usually the case during the week with the 5am crew and today’s coach was the one and only Coach Alex.

Today’s template was strength on the floor with some ALL OUT rowing and endurance on the treadmill runs.

I burned 656 calories, rowed 1025 meters with a high of 405 WATTS OF POWER at a high of 13.3 mile per hour rowing speed and ran a total of 2.65 miles but did not run any ALL OUTS in double digit speeds. It’s very rare when I don’t at least throw in an ALL OUT run at 10 miles per hour or more. Felt my legs were not up to par this morning so didn’t want to pull a groin or hamstring so kept it at a high of 8 miles per hour.

On the floor, I used 25, 35 and 40 pound dumbbells for the (weighted) excercises.

The Work:

Floor Block 1 - 10.5 minutes

• Buy-in: 200 meter ALL OUT row (challenge is to finish it within 30 seconds - 1 minute) - once only

• Work & rest:

  • 6 - 10 split squats (rear foot elevated), (weighted), each side, rest
  • 6 - 10 total single arm chest presses, (weighted), each side, rest
  • 6 - 10 total high plank pull throughs, (weighted), rest

Floor Block 2 - 10.5 minutes

• Buy-in: 200 meter ALL OUT row (challenge is to finish it within 30 seconds - 1 minute) - once only

• Work & rest until finisher:

  • 6 - 10 split stance low rows, (weighted), each side, rest
  • 6 - 10 bridges, (weighted), rest
  • 6 - 10 total seated torso rotations, (weighted)

• FINISHER: 1 minute of seated torso rotations, (weighted)

Tread Block 1

• 10.5 minute run for distance

• Check distance

Tread Block 2

• 3 minute push
• 1 minute base
• 2 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 30 second push
• 1 minute ALL OUT
• Match or beat our distance from block 1

I either matched or beat the challenges.

My rowing times were between 16 to 18 seconds for the 200 meter rows and for the distance run challenges I matched 1.18 miles.

Whatever extra time on the distance was the warm up into the challenges.

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?

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 3394 This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 09/11/2023 8086 Aerobics,Gym,Weight Lifting,Treadmill,Running Height 5.7 ft Weight 165 lb Body Fat % Waist 34 in Thighs in Chest in