Jiffy and our 277th OTF Coach and Pure Blend

Monday, December 23, 2024 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Along with it being a hell of a workout to start this holiday week off, Tiffany and I worked out for the 277th Orangetheory Fitness Coach we have worked out for as a couple. It was extra special because it was at our home studio OTF Nona North.

Coach Tae is an amazing Coach and it’s a bummer she’s only subbing for our head coach. It would have been cool if she was part of our roster of coaches at Nona North. With that said, her home studio is close enough for us to drive over to workout for her during the weekends. So Tiffa and I will be working out for her on Saturday at OTF Colonial. Coach Tae will be subbing one more Monday at North so we are taking advantage of getting in time wit Coach Tae.

We had an ESP day that leaned a bit more toward the power side. We started on the treadmills with our endurance block, which lasted six and a half minutes. Each interval featured 30-second pushes and progressively longer base segments—beginning with 30 seconds at base and adding 15 seconds every time we returned to base. We wrapped up on a 75-second base before launching into a 30-second push and a 30-second all out. Because those pushes were so brief, we took the opportunity to dial up our speed a little more aggressively.

Afterward, we moved into the strength block for five and a half minutes. We held a base pace the entire time and adjusted our incline every 30 seconds, starting at zero and climbing in 0.5% increments up to 3.5%. We then descended at the same rate back to flat road. Once we reached zero incline again, we finished with 30 seconds at base, followed by an all out.

Our last treadmill block centered on power, but it brought a unique twist. We had three pairs of pushes: one at flat road and the next at an incline. The incline push began at 3% and rose by 1% with each pair. After each pair, we took a progressively longer walking recovery—starting with 1 minute, then 90 seconds, and finally 2 minutes—though we often hopped back to base once we felt ready. Once that final walking recovery ended, we completed a 30-second all out to finish our treadmill work.

On the floor, the power emphasis continued. Our first block featured cleans that increased in repetitions each round, paired with explosive shoulder presses and rotational low rows on the TRX (where we rotated our wrists during the row). We started with four reps and added two more each time.

In the second floor block, we began with 16 reps and reduced the count by four reps each round. This block paired step-down toe taps with overhead triceps extensions.

The last floor block was our longest and included power movements like goblet sit-to-stands paired with froggers. After each set, we jumped on the rower for a 20-stroke build row. It had been a while since we saw froggers, so it was a welcome challenge. We kept repeating these exercises until we reached the finisher—a 30-second all out row to close out the day.

Today’s Workout Recap

Tread Block 1 – 6.5 Minutes

• We began with a 30-second push.
• We followed with 30 seconds at base.
• We returned to a 30-second push.
• We held 45 seconds at base.
• We hit another 30-second push.
• We settled into 1 minute at base.
• We continued with a 30-second push.
• We moved to 75 seconds at base.
• We returned to another 30-second push.
• We ended this block with a 30-second ALL OUT.

We took a 90-second walking recovery.

Tread Block 2 – 6 Minutes

• We started with 30 seconds at base at 1%.
• We shifted to 30 seconds at base at 1.5%.
• We moved to 30 seconds at base at 2%.
• We continued with 30 seconds at base at 2.5%.
• We progressed to 30 seconds at base at 3%.
• We peaked at 30 seconds at base at 3.5%.
• We dropped to 30 seconds at base at 3%.
• We returned to 30 seconds at base at 2.5%.
• We went to 30 seconds at base at 2%.
• We shifted to 30 seconds at base at 1.5%.
• We decreased to 30 seconds at base at 1%.
• We finished with a 30-second ALL OUT.

We took a 90-second walking recovery.

Tread Block 3 – 8 Minutes

• We kicked off with a 30-second push at 1%.
• We followed with a 30-second push at 3%.
• We took 1 minute of walking recovery.
• We resumed with a 30-second push at 1%.
• We increased incline for a 30-second push at 4%.
• We then had a 90-second walking recovery.
• We returned to a 30-second push at 1%.
• We cranked it up with a 30-second push at 5%.
• We took 2 minutes of walking recovery.
• We wrapped up with a 30-second ALL OUT.

Floor Block 1 – 6.5 Minutes (Work & Rest)

• 4 / 6 / 8 cleans, then rest.
• 4 / 6 / 8 explosive shoulder presses, then rest.
• 4 / 6 / 8 TRX rotational low rows, then rest.
• We added 2 reps each round.

We took a 90-second recovery.

Floor Block 2 – 6 Minutes (Work & Rest)

• 16 / 12 / 8 total goblet alternating step-down toe taps, then rest.
• 16 / 12 / 8 seated overhead triceps extensions.
• We took away 4 reps each round.

We took a 90-second recovery.

Floor Block 3 – 8 Minutes

• Work & Rest – Load & Explode:

  • 8 goblet sit-to-stands, then rest.
  • 8 froggers, then rest.

• 20 Stroke Build:

  • 10-stroke push row at 22 strokes per minute.
  • 10-stroke ALL OUT row at 28+ strokes per minute (80–120 meters or more).

We repeated these sequences until the finisher, which was a 30-second ALL OUT row.

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-Exercise 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 3655
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 23/12/2024 19521 Aerobics, Gym, Moving Around Office, Running, Treadmill, Walking, Weight Lifting Height 5.7 in Weight 175 lb Body Fat % Waist 34 in Thighs in Chest in