Sunday, September 3, 2023 - 2G - 60 minutes
E = Endurance S = Strength P = Power
Entering a Sunday Funday knowing Tiffany and I are going to work out with another Orangetheory Fitness Coach that we can add to our growing list during a long holiday weekend adds a little extra excitement.
This time around and very rare Coach Fabiola was actually coaching at our home studio OTF Nona North subbing for Coach Brooke.
Tiffany and I rarely work out in our local OTF fitness studios onthe weekends especially during a long weekend but when a coach is cominuteg down to our parts we that we never worked out for we take full advantage.
Coach Fabiola was the 244th Orangetheory Fitness Coach we have worked out for as a couple and she is DYNAMITE!
Today's template was an endurance template including inclines % on the treadmills, low bench load and explode on the floor plus 500 meter push rows.
Went with 20 and 40 pound dumbbells for the (weighted) excercises.
I burned 709 calories, rowed 1,488 meters with a high of 360 WATTS OF POWER with a high of 12.1 mile per hour rowing speed.
Totatled 2.5 miles per hour in distance on the treadmill blocks with a high of 10 per mile per hour on the last ALL OUT run.
Oveall a badass workout under the orange lights.
The Work:
Floor Block 1 - 12 minutes
(L) = left side (R) = right side
• 2 rounds: • Back to back - load and xplode: • 6 low bench step down reverse lunges (L), (weighted) • 6 low bench reverse lunge to single leg hops (L), rest • 6 low bench step down reverse lunges (R), (weighted) • 6 low bench reverse lunge to single leg hops (R), rest • 6 low bench high plank abductions, each side
• 500 meter push row (once only)
• If finished then repeat exercises until time called
Floor Block 2 - 10 minutes
• 2 rounds: • Back to back - load and xplode: • 6 low bench chest presses (weighted) • 6 low bench full burpee to plank jacks • 12 low bench bridges (weighted)
• 500 meter push row (once only)
• If finished then repeat exercises until finisher:
FINISHER: 30 seconds of full burpee to plank jacks
Tread Blocks with inclines %
Tread Block 1
• 2.5 minute run for distance • Check distance
Tread Block 2
• 3 minute run for distance @ 2% • Match or beat distance from block 1
Tread Block 3
• 3.5 minute tread for distance @ 3% • Match or beat previous best distance
Tread Block 4
• 4 minute tread for distance @ 4% • Match or beat your previous best distance
Tread Block 5
• 4.5 minute tread for distance, last 30 seconds was an ALL OUT @ 5% • Match or beat your previous best distance
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
 as we are known in the Orangetheory community.
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?
https://www.bosu.com/
What is a 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/
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3346
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 |  |
