Jiffy and OTF Coach Number 280 and Well Earned Sweat Equity - My Actifit Report Card: February 22 2025

Jiffy and OTF Coach Number 280 and Well Earned Sweat Equity

Saturday, February 22, 2025 - 2G 60 minutes

E = Endurance
S = Strength
P = Power

This morning's Orangetheory Fitness template was a repeat of the power and endurance template from the 6th of February but the difference was that today my wife Tiffany and I worked out for the 280th Orangetheory Fitness coach as a couple. We also worked out at one of our favorite Orangetheory studios - Orangetheory Windermere.

We experienced an Orangetheory-inspired group workout that blended endurance with power. The session kicked off on the floor, where we used mini bands alongside some power rows to engage our muscles.

We followed an endurance template cloaked as power, featuring several 45-second all-out bursts interspersed with progressively longer walking recovery periods. There were plenty of push and base efforts in the mix, setting us up for a challenging session.

On the treadmills, the workout began with a primer block. We transitioned from base to push, then from push to an all-out burst—the briefest all-out effort of the day—followed by a short walking recovery before moving into the main block. In this main treadmill segment, we started with a 90-second push effort that flowed into 45 seconds of base followed by a 45-second all-out sprint and a recovery walk. With each subsequent round, 15 seconds was trimmed from the push phase and added to the walking recovery, until the final round featured just a 30-second push preceding a 45-second base and all-out effort.

Back on the floor, we reengaged with a primer block that incorporated mini bands around the knees to add extra resistance. We began with upright rows and then increased the load for our deadlifts.

Next came the main strength block, where we alternated between lower and upper body exercises for 6 to 10 repetitions. We executed a transverse goblet squat paired with a hammer curl, followed by step-down toe taps with a shoulder press, and capped it off with a lateral shift. At the end of each round, we powered through 150 meters of rowing before repeating the cycle.

To wrap up our session, we finished with 45 seconds of hammer curls leading into a shoulder press.
The workout recap is below.

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Today's Workout Recap

Tread Block 1: 5-minute treadmill block

• We ran for 90 seconds at base pace.
• We ran for 75 seconds transitioning from base to push pace.
• We ran for 60 seconds at push pace.
• We ran for 45 seconds transitioning from push to ALL OUT pace.
• We ran for 30 seconds at ALL OUT pace.

Tread Block 2: 17-minute treadmill block

• We ran for 90 seconds at push pace.
• We ran for 45 seconds at base pace.
• We ran for 45 seconds at ALL OUT pace.
• We walked for 45 seconds at walking recovery pace.
• We ran for 75 seconds at push pace.
• We ran for 45 seconds at base pace.
• We ran for 45 seconds at ALL OUT pace.
• We walked for 1 minute at walking recovery pace.
• We ran for 60 seconds at push pace.
• We ran for 45 seconds at base pace.
• We ran for 45 seconds at ALL OUT pace.
• We walked for 75 seconds at walking recovery pace.
• We ran for 45 seconds at push pace.
• We ran for 45 seconds at base pace.
• We ran for 45 seconds at ALL OUT pace.
• We walked for 90 seconds at walking recovery pace.
• We ran for 30 seconds at push pace.
• We ran for 45 seconds at base pace.
• We ran for 45 seconds at ALL OUT pace.

Floor Block 1: 5-minute circuit

• We completed 8 upright rows with resistance bands around our calves.
• We completed 8 deadlifts while keeping the resistance bands in the same place.

Floor Block 2: 17-minute work and rest

• We performed 6–10 total alternating transverse goblet squats, then rested.
• We performed 6–10 seated hammer curls, then rested.
• We performed 6–10 total alternating goblet step-down toe taps, then rested.
• We performed 6–10 seated shoulder presses, then rested.
• We performed 6–10 total alternating goblet lateral shifts, then rested.
• We completed a 150-meter ALL OUT row, then rested.
• We repeated the circuit until the finisher, performing a 45-second hammer curl to shoulder press.

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/

What are TRX "Pallof" Presses

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3685

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics, Gym, Weight Lifting, Treadmill, Running

Height 5.7 in		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in