Thursday, December 14, 2023 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

After taking an extra day off on Tuesday and the regular scheduled day off yesterday, I was able to give my back a couple more days to recover. At this point it’s more sore than painful, so that’s always a good thing.

I can’t say I went beast mode but definitely my best workout since last Thursday.

Tiffany and I were up and early as always and headed over to our home studio OTF Nona North and worked out with a very small group as the holidays usually decimate attendance. Coach Alex managed us through today’s template and she’s about to head out to Thailand for a bit and we won’t see her until the second week in January I believe.

Tiffa and I also have a 5K running event this Saturday in Mount Dora and have an Orangetheory Fitness workout scheduled for Sunday out there and tomorrow’s session with Coach Mariah running the template is a benchmark row challenge and that is a 2000 meter row for time and honestly, I’m nuts even going in to take the class. With that said, I’m setting myself up to just finish and forego any thought of matching or breaking my personal record as not to reinjure or stress myself.

Back to today’s workout:

Timed Run/Row plus POWER on the floor.

Starting on the treadmills, the pattern was having a one minute push buy-in before All Outs. First block was three, one minute All Outs with a 45 second walking recovery. Second block the all outs were all 45 seconds and the last block the All Outs were all 30 seconds. In between the blocks had a minute to transition to the rower and complete a two and a half minute row.

On the floor we had FIVE blocks. They were all similar - three rounds of power moves before a bonus round which were either sprinter sit-ups or low plank jacks.

I had no choice but to go with just 20 or 25 poind dumbbells for the (weighted) exercises and I did not do the clean presses and was given the option to do the squat to single arm hammer curl instead. Other than that I did all the other exercises but making sure not to overdo it and keeping my back protected as much as possible. I felt a little pain during the burpees and the sprinter sit ups but not impactful pain just more like a sharp reminder lol.

I burned 631 calories, which is definitely not bad because it’s average and I was barely going over 500 when I hurt the back initially. Considering that we spent less time running because we were going back and forth from the tread to the rower I ran a total of 2.09 miles and was crazy enough to run a 10.5 mile per hour ALL OUT. I had to test it afterall since the 5K is Saturday.

I rowed a total of 1,284 meters with just a high of 374 watts of power and a high of 12 mile per hour rowing speed.

The Work:

Tread Block 1

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

Row Block 1

• 2.5 minute row for distance, check distance

Tread Block 2

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

Row Block 2

• 2.5 minute row for distance, match or beat our distance from block 1

Tread Block 3

• 1 minute push
• 30 second ALL OUT
• 45 second walking recovery
• 30 second ALL OUT
• 45 second walking recovery
• 30 second ALL OUT

Floor Block 1 - 5.5 minutes

• 3 rounds back to back (two less reps each round starting at 8):
  • 8 / 6 / 4 each single arm clean to front squat (I did the squat with single arm hammer curls instead) (weighted)
  • 8 total low plank alternating leg lifts, rest
• Bonus: sprinter sit-ups AMRepsAP (As Many Reps As Possible), rest as needed

Floor Block 2 - 2.5 minutes

• 3 rounds back to back (two less reps each round starting at 8):
  • 8 / 6 / 4 burpees with dumbbells (weighted)
  • 8 high rows (weighted)
• Bonus: low plank jacks AMRepsAP, rest as needed

Floor Block 3 - 4.75 minutes

• 3 rounds back to back (two less reps each round starting at 8):
  • 8 / 6 / 4 goblet reverse lunge to single leg knee drive (weighted), each side
  • 8 pushups, rest
• Bonus: sprinter sit-up AMRepsAP (As Many Reps As Possible), rest as needed

Floor Block 4 - 2.5 minutes

• 3 rounds back to back (two less reps each round starting at 8):
  • 8 / 6 / 4 burpees with dumbbells (weighted)
  • 8 high rows (weighted)
• Bonus: low plank jacks AMRepsAP (As Many Reps As Possible), rest as needed

Floor Block 5 - 4 minutes

• 3 rounds back to back (two less reps each round starting at 8):

  • 8 / 6 / 4 single arm high pulls with power (weighted)
  • 8 total alternating step out squats (bodyweight), rest

• Bonus: sprinter sit-ups AMRepsAP (As Many Reps As Possible), rest as needed

• FINISHER: 30 seconds of sprinter sit-ups

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 3416
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 14/12/2023 10293 Aerobics,Gym,Weight Lifting,Treadmill,Running Height 5.7 lb Weight 165 lb Body Fat % Waist 34 in Thighs in Chest in