Monday, September 11, 2023 - 3G - 60 minutes
E = Endurance S = Strength P = Power
Well, Tiffany and I did not Miss A Monday workout under the orange lights. It was a bit odd this morning though. We were expecting to workout for Coach Mariah at the home studio, OTF Nona North but overnight a substitute coach was there to manage the 5am crew through today's template.
Coach Melanie was a stranger to everyone at the North, but Tiffany and I actually worked out for her a couple of years ago at OTF Sanford West which coincidentally we will be working out at this upcominuteg Saturday.
There were some technical difficulties due to Coach Mel trying to adapt to things. Knowing the template is one thing, but adapting to a new studio and members you never coached as a whole I'm sure was challenging. With that said, Coach Mel was a Head Coach at one time, so she was masterful when it was all said and done.
I quietly had a decent output, although I felt that I was not at my best.
It was a 3G set up, so when it's a 3G we spend less time at each station, but it's more intense.
It was a small group this morning, so we all started on the treadmills and it made it easier to get the group moving through the template smoother considering that we had started a little later than normal due to the circumstances.
There were inclines with NO walking recoveries on the treadmill blocks.
I burned 726 calories which was the exact amount I burned this past Saturday for Coach G during that amazing workout.
Kept it super manageable on the floor for the (weighted) excerces by sticking with just 20 pound dumbbells. Kept away from going to heavy being that although it was a strength block it actually was disguised with an endurance structure.
I did go with the heaviest med ball in the studio which are the 15 pounders for the row/exercise block.
Although, it didn't show up on the OTBeat I did run a total of 1.65 miles during the shorter time on the treads. That wasn't such a bad thing for Tiffany and me after working out the last few days and running 3 miles on the Disney Boardwalk yesterday.
On the rowers I totaled 2,042 meters, rowed a high of 376 WATTS OF POWER with a high of 13 mile per hour rowing speed.
The Work:
Today was the final dri-tri prep this being the strength prep session...
Tread Block 1 - 2.75 minutes
• 2.75 minute run for distance at 8% • Check distance
Tread Block 2 - 2.75 minutes
• 2.75 minute run for distance at 6% • Match or beat your distance from block 1
Tread Block 3 - 2.75 minutes
• 2.75 minute run for distance at 4% • Match or beat your previous best distance
Tread Block 4 - 2.75 minutes
• 2.25 minute run for distance at 2% • 30 second ALL OUT • Match or beat your previous best distance
Row Block 1 - 2.75 minutes
• 50 meter ALL OUT row • 10 med ball squat to bicep curls • 10 med ball jack presses • Repeat until time is called
Row Block 2 - 2.75 minutes
• 100 meter ALL OUT row • 2 rounds of: • 8 med ball squat to bicep curls • 8 med ball jack presses • If finished then row until time is called
Row Block 3 - 2.75 minutes
• 150 meter ALL OUT row • 2 rounds of: • 6 med ball squat to bicep curls • 6 med ball jack presses • If finished then row until time is called
Row Block 4 - 2.75 minutes
• 200 meter ALL OUT row • 2 rounds of: • 4 med ball squat to bicep curls • 4 med ball jack presses • If finished then row until finisher
FINISHER: 30 second ALL OUT row
Floor Block - 14 minute CIRCUIT
• Increase rep count by 2 each round • 4 / 6 / 8 / 10 / 12 burpees (weighted) • 4 / 6 / 8 / 10 / 12 hand release push ups • 4 / 6 / 8 / 10 / 12 tap squats (weighted) • 4 / 6 / 8 / 10 / 12 seated hammer curl to neutral grip shoulder presses (weighted) • 4 / 6 / 8 / 10 / 12 total front loaded alternating reverse lunges (weighted)
FINISHER: 30 seconds of a high plank alternating knee drives (weighted)
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
===> Running stats did not kick in
ZONES:
Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.
===> Dri-Tri (a great breakdown of what the Orangetheory Dri-Tri is: https://www.balanceddividends.com/orangetheory-fitness-dri-tri/)
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 3352
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 |  |
