Jiffy and OTF Coach #246 on a Unilateral Powerful Splaturday - My Actifit Report Card: September 9 2023

Saturday, September 9, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

On this wonderful SPLATURDAY, Tiffany and I worked out for our 246th Orangetheory Fitness Coach as a couple.

Coach G (Gianna) has coached over 2000 classes, but all in New York until today when she coached her first class in Florida and luckily at an Orangetheory Fitness we have visited plenty on the weekends, OTF Dr. Phillips and now the Coach G has relocated to Central Florida we will be able to workout for her often.

WOW!!! She is incredible. Perfect package. She's a beast. Insane energy, challenges you, motivates and electric playlist. It was one of the best workouts I've had in a quite a while. I've been feeling drained lately, but somehow working out for Coach G today got me back into beast mode level.

Today's template was unilateral excercises on the floor and power on the cardio side with the rowing and running blocks.

I burned 726 calories and 15 splats.

Rowed over 100o meters hitting a high of 400 WATTS OF POWER at a high of 12.9 mile per hour rowing speed.

On the treadmills, I totaled 2.65 miles and ran my last ALL OUTS at 10.5 miles per hour. None of my ALL OUTS was lower than 9mph and I increased my speeds after each ALL OUT until I hit the 10.5 at the end. I was a bit disappointed that I didn't run a 12 mile per hour at the end as I love to do that for all our Catch A Coaches but my legs were just not feeling it today.

For the (weighted) excercises, I went with 25 and 35 pound dumbbells.

Coach G came over to Tiffany and me and decided to challenge us. During the TRX low rows she put an 8 pound dumbbell on one hand while we did the single arm low rows.

The later on during the marches, she came over to me she handed me a resistance band and asked me to walking recoveryapped them around the middle of my two feet and with the 35 pound dumbbell on my shoulder I marched with with the resistance band on. I then decided to do it during the woodchoppers as well.

The Work:

Floor Block 1/UNILATERAL STRONG & STABLE/(4 minutes)

6 TRX crossover lunges each side
6 TRX high row to bicep curls

Floor Block 2/UNILATERAL STRONG & STABLE/(repeat 3 times)

R = Right Side
L = Left Side

ROWER:
1 minute ALL OUT row

Back to the FLOOR:

6 split squats (weighted) R
6 TRX single leg squats R
6 split squats (weighted) L
6 TRX single leg squats L

6 high rows (weighted) R
6 TRX low rows R
6 high rows (weighted) L
6 TRX low rows L

Floor Block 3/CIRCUIT/Until time was called

6 standing woodchoppers (weighted) each side
6 single arm marches in place (weighted) each side

Back to ROWER:
1 minute ALL OUT tow

Tread Block 1 (primer)

1 minute base to push
2 minute push
1 minute ALL OUT

Tread Block 2

1 minute ALL OUT
45 second walking recovery
1 minute ALL OUT
45 second walking recovery
1 minute ALL OUT
1 minute walking recovery
1 minute ALL OUT
1 minute walking recovery
1 minute ALL OUT
75 second walking recovery
1 minute ALL OUT
75 second walking recovery
1 minute ALL OUT
75 second walking recovery
1 minute ALL OUT
90 second walking recovery
1 minute ALL OUT
90 second walking recovery
1 minute ALL OUT

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

ZONES:

Jiffy (Jimmy + Tiffany) 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 3351
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 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in