Friday, March 1, 2024 - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
Day one on the new month on a FriYAY was a Lift More or Row More circuit workout that gave the members the choice of choosing one out of the two options where we either lifted more by keeping reps at a constant 12 but the row distance decreased or rowed more by decreasing the reps on the floor by two each round with the row distanc staying the same at 500 meters each round.
The ending of the floor part of the session was a core blast.
On the treadmills it was endurance where we had a reverse pyramid with push efforts. Starting at a 2 minute push we got 90 second base active recoveries and then the next push was 30 seconds shorter.
Overall, I burned 553 calories, rowed a total of 1,607 meters and got in a total of 2.4 miles on the treads.
I went with 25, 30 and 35 pound dumbbells for the (weighted) exercises.
Truth be told, I sweated a ton but kept it under a notch of beast mode because of the 10K I'm running tomorrow at the Best Damn Race Orlando running event. My knee has been barking loudly the last two weeks so making sure I didn't risk putting myself in a spot where I couldn't run at all tomorrow.
With all that said, I got in a hell of a workout at the home studio, OTF Nona North with Tiffany, the 5am Crew and Coach Mariah managed us through today's template on this wonderful FriYAY.
This is the workout breakdown from this morning:
The Work:
Floor Block 1 - 20.5 Minutes Circuit
Member’s Choice: Lift More OR Row More
Lift More
- 4 Rounds:
- 12 x Reverse Grip Low Rows
- 12 x Power Push Ups
- 12 Total x Goblet Alternating Lateral Lunges
- 12 x Hip Hinge Swings
- 12 x TRX Squat to Y-Raises
- 12 x High Pulls with Power
- 500 / 400 / 300 / 200 (decreasing meters per round) Push Row
- 4 Rounds:
Row More (I went with this)
- 4 Rounds:
- 12 / 10 / 8 / 6 (decreasing reps per round) x Reverse Grip Low Rows
- 12 / 10 / 8 / 6 x Power Push Ups
- 12 / 10 / 8 / 6 Total x Goblet Alternating Lateral Lunges
- 12 / 10 / 8 / 6 x Hip Hinge Swings
- 12 / 10 / 8 / 6 x TRX Squat to Y-Raises
- 12 / 10 / 8 / 6 x High Pulls with Power
- 500 METER Push Rows
- 4 Rounds:
Bonus: Repeat exercises only at 8 reps
Floor Block 2 - 2.5 Minutes
- 3 Rounds: CORE BLAST
8 x High Plank to Low Planks
16 Total x Bicycle Crunches
Bonus: Low Plank Hold when done until finisher
FINISHER: 45 Seconds to finish Round 3 and then Low Plank Hold until time was called
Tread Block
Challenge: Increase push on the first half of the pyramid, maintain for the back half as the push efforts increased
2 minute push
90 second base
90 second push
90 second base
1 minute push
90 second base
30 second push
90 second base
30 second push
90 second base
1 minute push
90 second base
90 second push
90 second base
2 minute push
45 second walking recovery
45 second ALL OUT
1 minute walking recovery
45 second ALL OUT
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-Excercise 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?
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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3469
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 lb |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
I wish I could have time to go to fitness.
Fitness is what you make of it. You can do something from home. Stay Active. Have a great weekend 🙏🏼 @clarissaaaa !ALIVE
You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @ jimmy.adames. (1/20)@clarissaaaa!
The tip has been paid for by the We Are Alive Tribe
through the earnings on @alive.chat, feel free to swing by our daily chat any time you want, plus you can win Hive Power (2x 50 HP) and Alive Power (2x 500 AP) delegations (4 weeks), and Ecency Points (4x 50 EP), in our chat every day.
Thank you 😊😊