OTF Coach #229, ALL OUT Power and Village Hopping - My Actifit Report Card: June 12 2023
Monday, June 13, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
We are 6 days into our New York City vacation and Tiffany and I were able to squeeze in our third Orangetheory Fitness workout.
Today, Tiffa and I worked out for our 229th Orangetheory Coach as a couple at the 42nd OTF studio.
This morning Tiffa and I walked over to Orangetheory Fitness Hell’s Kitchen for our workout under the orange lights.
Head Coach Adriana is awesome and Tiffa and I lucked out that we worked out for three amazing coaches during our New York visit.
After the workout Tiffa and I went back to the hotel and woke up the boys to start our sixth day. We covered the East Village and Greenwich Village and Columbus Circle in between.
Today’s workout included a plethora of ALL OUTS on the treadmills and rowers.
The template called for lighter weights for the (weighted) exercises and I went with 20 pound dumbbells.
The key to working out today although on the tired side was not missing a Monday workout.
Somehow, I managed to run a 12.9 mile per hour ALL OUT totaled 2.76 miles and rowed almost 2000 meters and got over 300 watts of power on the rower.
The Work:
Floor Block 1 & 2 - 13 minutes total
We were tasked to remember where we left off, at the 3 minute mark when transitioning to the rower for row block 1
• 2 rounds back to back superset:
• 12 BOSU bridge holds with dumbbell chest flys (weighted)
• 8 BOSU dumbbell single arm chest presses with leg raises, each side, rest (weighted)
• 2 rounds back to back superset:
• 8 TRX single arm squat reach with rotations, each side
• 8 TRX reverse lunges to single leg squats, each side, rest
• 2 rounds back to back superset:
• 12 total BOSU high plank alternating leg lifts
• 12 BOSU plank pops
Head over to the rower
Row Block 1 - 3 minutes
We did this row block when the group on the treads started their 1 min ALL OUTS during their first block:
• 1 minute ALL OUT row
• 1 minute recovery
• 1 minute ALL OUT row
Transition back to the floor to continue the floor exercises…
Row block 2
• 15 second ALL OUT row
• 1 minute recovery row
FINISHER: 15 second ALL OUT row
Tread Block 1
• 1 minute push
• 1 minute push to ALL OUT
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
Tread Block 2
• 45 second push
• 45 second push to ALL OUT
• 45 second ALL OUT
• 1 minute walking recovery
• 45 second ALL OUT
• 1 minute walking recovery
• 45 second ALL OUT
Tread Block 3
• 30 second push
• 30 second push to ALL OUT
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
Tread Block 4
• 15 second push
• 15 second push to ALL OUT
• 15 second ALL OUT
• 1 minute walking recovery
• 15 second ALL OUT
• 1 minute walking recovery
• 15 second ALL OUT
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
Worked out today at Orangetheory Fitness Hell’s Kitchen:
https://www.orangetheory.com/en-us/locations/new-york/new-york/730-9th-ave
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-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 3280
Some of the photos from today:
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight160 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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