Thursday, August 24, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
I usually go into my Thursday workouts not knowing if the scheduled day of rest the day before will provide me with a big push of energy the next day. It's usually touch and go for me. On the average my stats were consistent with my usual numbers, but I felt a bit off right into the warmup.
Tiffany and I went to work out at our home studio, OTF Nona North with the 5am crew and Coach Alex managing us through the template.
The template was fine especially no crazy inclined % running as we have done that a few times this week already.
I did make the decision to cancel tomorrow's session as I'm not feeling too well. Struggled at my job with being cold then hot then cold. A bit of a cough and just a bit drained.
We have a couple of workouts this weekend including adding another Orangetheory Fitness Coach to our list and another session where we burn splats for an OG we haven't worked out for in a long while.
With that said, the sweat equity was put in and can't complain too much about the numbers.
It was an endurance template across the board. On the treads, floor, and rowers.
I accumulated another 2.6 miles of distances and I have blown past by the Ultra level of 31.1 and now over 47 miles with a week to for the August Marathon Month Challenge.
I kept my speeds between 6.5 and 8.5 on average and ended the last ALL OUT at 10 miles per hour.
On the floor, I used 15-, 20-, 30- and 35-pound dumbbells being that it was a full-blown endurance template I had to go lower with the dumbbells for the (weighted) exercises. I'm sure my shoulder and elbow is thanking me for that.
For the rowing part of the template, I rowed 1200 meters, hit 318 watts of power at a high of 12.3 mile per hour rowing speed.
Overall, burned 676 calories which I was very happy about. The way I felt would have not surprised to have barely burn 500.
The Work:
Tread Block 1
• 3 minute push
• 90 second base
• 3 minute push
• 90 second base
• 1 minute ALL OUT
Tread Block 2
• 2 minute push
• 1 minute base
• 2 minute push
• 1 minute base
• 1 minute ALL OUT
Tread Block 3
• 1 minute push
• 30 second base
• 1 minute push
• 30 second base
• 1 minute ALL OUT
Floor Block - 23.5 minuteutes
• 2 rounds back to back:
• 10 inclined bench chest presses (weighted)
• 6 split squats (explosive), (weighted), rest
ROWER:
• 600 meter push row (once only), check time
BACK TO FLOOR:
• 2 rounds back to back:
• 10 inclined bench hammer curls, (weighted)
• 6 single arm hip hinge swings, (weighted), rest
• 600 meter push row (once only), check time
• 2 rounds back to back:
• 10 inclined bench chest flys, (weighted)
• 12 total speed skaters with power, rest
If finished then repeat all exercises as a single block until the finisher:
FINISHER:
• 1 minute of incline bench chest press OR
• 1 minute of incline bench hammer curl OR
• 1 minute of incline bench chest fly
I chose the chest presses...
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.
"Details of Marathon Month: OTF Marathon Month is a program designed to challenge members to run the distance of a marathon or greater throughout the month. Each participant decides which challenge to pursue - Half Marathon, Full Marathon, and Ultra Marathon – with a goal of completing the challenge within one month."
Challenge levels to complete in total miles for the month of August:
• Half Marathon – 13.1 miles
• Marathon – 26.2 miles
• Ultra Marathon– 31.1+ miles
Another 2.6 miles added to my August numbers.
What Is Orange Everest At Orangetheory? – [Complete Guide]
https://bikerepic.com/what-is-orange-everest-at-orangetheory/
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 3339
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 |  |
