Saturday, July 8, 2023 - 2G - 60 minute
E = Endurance
S = Strength
P = Power
Outside of getaway trips and vacations, Weekend workouts are always something my wife Tiffany and I look forward to; because we have the opportunity to workout at Orangetheory Fitness studios further out from home. We love all our local studios, but as Orangetheory members we can go workout at any OTF we want to go to.
Today, we drove up to Mount Dora, which is one of our favorite spots to visit and worked out for Coach Samantha at Orangetheor Fitness Mount Dora and as always the spark plug Coach got us through a great workout. It was also cheat day Saturday, so that alone makes the drive up worth it lol.
The workout itself was an ESP template. It was endurance on the floor, strength on the rower and power on the treadmill.
I burned over 700 calories and burned past the 12 splats OTF diehards strive for each class.
There wasn't a lot of row work today, but got in about 1000 meters rowed, rowed as much as 351 watts of power but the rowing speed was only as high as 11.8 miles per hour.
I took no walking recoveries during the running blocks and totaled 3 miles, but didn't go into double figures in speed. I only ran as high as 9.6mph, which I hit on the last ALL OUT to end the session.
I used 25 and 30 pound dumbbells for the (weighted) excercises.
The Work:
FLOOR BLOCK 1 - Anchor Circuit
2 rounds
10 close grip chest presses (weighted)
10 alternating single leg airplanes
15 close grip chest presses
5 full lateral step ups off the bench to knee raises, each side
20 close grip chest presses
10 total alternating transverse squats (coach challenged us to use weights - I did)
in round 2: repeat block but instead of the close grip chest presses do high rows (weighted)
FLOOR BLOCK 2 - Back to Back
3 rounds
6 reverse lunge to calf raises, each side (weighted)
6 low side plank thread the needle, each side
10 back extension to lat pull downs
ROWER:
10 stroke ALL OUT rows
FINISHER: 30 second reverse lunge to calf raises, each side (weighted)
TREAD BLOCK 1. 10 minute 45 seconds
1 minute push
1 minute ALL OUT
75 second walking recovery (I skipped WR)
1 minute Base-Push
1 minute ALL OUT
75 second walking recovery (I skipped WR)
1 minute base
1 minute ALL OUT
75 second walking recovery (I skipped WR)
1 minute ALL OUT
TREAD BLOCK 2. 10 minute 45 seconds
1 minute base
1 minute ALL OUT
75 second walking recovery (I skipped WR)
1 minute Base-Push
1 minute ALL OUT
75 second walking recovery (I skipped WR)
1 minute push
1 minute ALL OUT
75 second walking recovery (I skipped WR)
FINISHER: 1 minute ALL OUT
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
Jiffy (Jimmy + Tiffany) as we are known 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?
What is a Med Ball?
https://www.verywellfit.com/medicine-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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3299
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft | Weight165 lb | Body Fat% | |||
Waist34 in | Thighsin | Chestin |