Tuesday, July 25, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Sixth consecutive day as usual on a Tuesday and without question the tank was empty, but the purpose is legit and I put in work the full 60 or 90 minute of every Orangetheory Fitness session. I have to give major props to my wife who from time to time take an extra day or two for more than me, but she never mails it in at any of our workouts under the orange lights.
This morning we worked out at our home studio OTF Nona North and Coach Alex managed the 5am crew through the template. Coach Alex is one of our favorites. She brings it!
Tomorrow is our scheduled rest day and won't lie, Tiffa and I are looking forward to giving the body a rest from our full body workouts at what is truly our second home - OTF.
Started the session this morning with a long running tread block with no walking recoveries for 22.5 minutes mostly at base, with the goal to increase our push each 30 seconds during each block.
and then one long floor block with short push rows.
I kept it at 20, 25 and 30 pound dumbbells for the (weighted) exercises.
I only got in 750 meters on the rower, but it was under three minutes worth. The rowers wasn't the focus today, because tomorrow's template is very much focused on a lot of it. We are missing that session though. Kind of disappointed that I'm missing it, but Tiffa and I take our schedule seriously.
I hit 365 watts of power on the rower with a rowing speed of 12.2 miles per hour.
Got in a total of 2.8 miles and honestly didn't go too high on the speeds and missed out on hitting a 5K, but I didn't want to risk adding a new injury because of being bull headed. With that said, I ran the last ALL OUT at 12 miles per hour. Yes, I'm a glutton for punishment lol.
Burned close to 600 calories and I'll happily take that.
The Work:
Tread Block
• 30 second push
• 30 second base
• 30 second push
• 1 minute base
• 30 second push
• 90 second base
• 30 second push
• 2 minute base
• 30 second push
• 2.5 minute base
• 30 second push
• 3 minute base
• 30 second push
• 3.5 minute base
• 30 second push
• 4 minute base
• 30 second ALL OUT
Floor Block - 22.5 minute circuit
• Starting at 6 reps and increasing by one rep - 5 rounds of:
• 6 / 7 / 8 / 9 / 10 TRX bridge rows
• 6 / 7 / 8 / 9 / 10 neutral grip thrusters (weighted)
• 6 / 7 / 8 / 9 / 10 bicep curls (weighted)
• 6 / 7 / 8 / 9 / 10 lateral lunges, each side, (weighted)
• 6 / 7 / 8 / 9 / 10 hollow hold single arm close grip chest presses, each side, (weighted)
• Starting at 300 meters and going down 50 meters after each rowing block is after each round of reps:
• 300 / 250 / 200 / 150 / 100 meter push rows
• If finished then repeat exercises at 5 reps until finisher
FINISHER: 30 seconds of neutral grip thrusters (weighted)
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 3314
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 |  |
