Tuesday, June 6, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Tuesdays are usually the sixth consecondondutive day that Tiffany and I have worked out. Yes, today was our sixth consecondondutive day. For some crazy reason the Orangetheory Fitness template makers decided to have three variations of Run to Rows in consecondondutive days. In all my years as an OTF member have we done three of them in a row.
Those usually hurt my stats, because it makes it even harder for me to get my 12+ splat points, because there is no long distance running or rowing. There is short intervals between the two as we transition from the tread to the rower or vice versa.
Overall, the workout was pretty good and tomorrow is our scheduled rest day and it is also the day, Tiffany, my stepsons and I fly out to New York for vacation; so it would have been a rest day from working out anyway.
Tiffany and I have scheduled two Orangetheory workouts in New York, One in Midtown and one On Lexington Avenue. That will be two more coaches to add to our list of over 200 OTF Coaches that Tiffa and I have worked out for as a couple and it will also add to over what will be 40+ Orangetheory Fitness studios that we have worked out at - under the orange lights.
New York is where I was born and raised as well as where I spent most of my life. I worked many years in Manhattan and where we have booked the hotel stay. I was born and raised specifically in Brooklyn in the Brownsville and East New York side, but we will not be visiting that area. We will be visiting the DUMBO area of Brooklyn, so we can walk the Brooklyn Bridge over to Manhattan and have that experience, but for the most part we will spend our vacation in Manhattan where we will spend time in the different secondondtions of the city and we will do plenty of walking while putting in that @actifit - ACTIFIT-Y.
My stats were not great, but I did run a 12 mile per hour ALL OUT at the end.
For the (weighted) excercises, I chose to work with 20 and 35 pound dumbbells and a 60 pounder for the SUMO squats.
The Work:
Floor Block 1 - 5 minute circuit
• 12 total high plank alternating wide steps with power
• 6 forward lunges with woodchopers, each side (weighted)
• 6 high plank lateral reaches, each side
Floor Block 2 - xplode and load
• 15 seconds of froggers
• 45 seconds of sumo squat (weighted)
• 30 seconds recovery
• 15 seconds of froggers
• 45 seconds of sumo squat (weighted)
• 30 seconds recovery
• 15 seconds of froggers
• 45 seconds of sumo squat (weighted)
Floor Block 3 - 5 minute circuit
• 12 total alternating deadbugs with presses
• 12 total bear plank alternating low rows (weighted)
Floor Block 4 - xplode and load
• 15 seconds of low rows (explosive tempo)
• 45 seconds of TRX low rows
• 30 seconds of recovery
• 15 seconds of low rows (explosive tempo)
• 45 seconds of TRX low rows
• 30 seconds of recovery
• 15 seconds of low rows (explosive tempo)
• 45 seconds of TRX low rows
• 30 seconds of recovery
FINISHER: 30 seconds of froggers
To the treadmill for a POWER Focused Row to Run
Row / Tread Block 1 - 5 minutes
Repeat until time called, accumulating distance on the rower
• 20 stroke push row
• Transition to treadmill
• 30 second push run
• Transition to rower
Check distance on rower
Tread Block 2
• 15 second push to ALL OUT
• 45 second push
• 30 second walking recovery
• 15 second push to ALL OUT
• 45 second push
• 30 second walking recovery
• 15 second push to ALL OUT
• 45 second push
Row / Tread Block 3 - 5 minutes
• Repeat until time called, accumulating distance on the rower
• 20 stroke push row
• Transition to treadmill
• 30 second push
• Transition to rower
• Check distance on rower, match or beat your distance from block 1
Tread Block 4
• 15 second push to ALL OUT
• 45 second push
• 30 second walking recovery
• 15 second push to ALL OUT
• 45 second push
• 30 second walking recovery
• 15 second push to ALL OUT
• 45 second push
• 30 second walking recovery
• 30 second ALL OUT
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
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-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 3277
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight160 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
