Jiffy and our 278th OTF Coach on a Strengthdurance Day

Saturday, January 4, 2025 - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

The inaugural Saturday of 2025 saw Tiffany and me sticking to our familiar schedule, which included our regular Orangetheory Fitness session. While the day’s activities weren’t out of the ordinary, it held special significance for us. During this workout, we reached a remarkable milestone: we had now exercised under the guidance of our 278th Orangetheory Fitness Coach as a couple. Coach Danny is an awesome coach and we look forward to working it for him sooner than later again.

Today’s Orangetheory Fitness workout had a mix of challenges that pushed us to new limits! The treadmill portion featured two intense blocks. The first block was relatively manageable compared to the second. We started on a flat road and gradually increased the incline by 1% every minute, peaking at 4%. After a brief recovery at flat road for one minute, we climbed straight back to 4%, reducing the incline by 1% per minute until we returned to flat. A quick minute at base pace followed, and we capped the block with a powerful all-out effort.

The second treadmill block ramped up the intensity. This time, we reversed the process, beginning at 5% incline and reducing by 1% per minute until we hit flat road for a two-minute recovery. Even with the recovery, many of us still felt our heart rates pumping. Then, we climbed back up to 5% incline before finishing with another minute at base pace and a final all-out sprint.

The floor portion was equally demanding, with two challenging blocks. Both began with a 500m push row as a buy-in, designed to take about two minutes and set the pace for the rest of the block. The first block focused on endurance and strength, with high-rep exercises like deadlifts, shoulder presses, and squats—definitely a leg and shoulder burner!

The second floor block added the BOSU to test our stability under load. After the row, we aimed to beat our first block’s rowing time before moving on to exercises that required balance and control: single-leg bridges with a foot on the BOSU, kneeling lateral raises, and split squats (a.k.a. “fake lunges”) with the back leg resting on the BOSU. The block finished with increased intensity across the same movements, ensuring we left it all on the floor.

Today’s Workout Recap

Tread Block 1 - 10 Minutes

• 1 minute base at 1%
• 1 minute base at 2%
• 1 minute base at 3%
• 1 minute base at 4%
• 1 minute base at 1%
• 1 minute base at 4%
• 1 minute base at 3%
• 1 minute base at 2%
• 1 minute base at 1%
• 1 minute ALL OUT

90 seconds Walking Recovery

Tread Block 2 - 12 Minutes

• 1 minute base at 5%
• 1 minute base at 4%
• 1 minute base at 3%
• 1 minute base at 2%
• 2 minutes base at 1%
• 1 minute base at 2%
• 1 minute base at 3%
• 1 minute base at 4%
• 1 minute base at 5%
• 1 minute base at 1%
• 1 minute ALL OUT
• Collapse (member’s choice)

Floor Block 1 - 10 Minutes

• Buy-in: 500-meter push row (check time once only)
• Circuit - Strong:
  • 12 total alternating step-out deadlifts
  • 12 shoulder presses
  • 12 two-handed single-dumbbell squats

90 seconds recovery

Floor Block 2 - 12 Minutes

• Buy-in: 500-meter push row (match or beat your time from Block 1)
• Circuit - Stable:
  • 10 each single-leg bridges (foot on BOSU)
  • 10 BOSU kneeling neutral grip lateral raises
  • 10 each single-arm split squats (back foot on BOSU)
• Repeat circuit until the Finisher:
  • 1 minute of increased intensity using the same exercises

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 3662
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io 04/01/2025 12583 Aerobics, Gym, Weight Lifting, Walking, Running, Treadmill Height 5.7 in Weight 175 lb Body Fat % Waist 34 in Thighs in Chest in