Jiffy and OTF Coach #260 and All Out Mayhem 2024, Day Two - My Actifit Report Card: May 19 2024

Sunday, May 19, 2024 - “All Out Mayhem“ 2024 - Day 2 - “The Add-on” - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

Day two of this year's ALL OUT MAYHEM challenge brought an endurance-focused workout. We tackled a reverse chipper, progressively increasing our push effort and rep count each round. Rowing was minimal unless you pushed hard through the weights, allowing more focus on progress.

The floor consisted of two blocks. The first block, 15 minutes long, focused on endurance with five exercises: upright rows, tap front squats, bicep curls, close grip chest presses, and a bridge. We started with 5 reps of each, followed by a 100m push row, adding 100m to the row each round. Midway, the coach increased the reps to 10, adding 100m to each row. This pattern continued until we reached 20 reps, then had the choice to reduce to 15 reps or increase to 25. The aim was to complete as many rounds as possible, speeding through lower rep counts to bank rounds early, as the increased row distances made it progressively harder.

The final six and a half minutes were a core blast featuring three core exercises and a coach’s choice anchor exercise for 12 reps in between. Coach Audra chose weighted feet off the floor side-to-side rotations.

On the tread, the template was straightforward, with no incline work. We had 7 minutes at base pace; the remaining 23 minutes were all push pace or higher. Our coach suggested starting with a low base to aid recovery while ensuring plenty of splats. The pace built gradually, starting with a 45-second push into a minute base, increasing by 15 seconds each round, culminating in a 4-minute push into a 30-second all-out.

Tiffany and I worked out at two different Sarasota studios while visiting there this weekend. It was also another OTF Catch A Coach, and Coach Audra was the 260th Orangetheory Coach we worked out for as a couple.

After yesterday's brutal 90-minute session, today's workout left me a bit tired, so my numbers output paled in comparison, but I did have some highlights.

I burned about half of the calories from yesterday, 577. I only did enough rowing to get in under 800 meters without any great WATTS to brag about or rowing speeds, so I was stoked to total 2 1/2 miles, especially since it was a straight run with no walking recoveries.

Today's Workout Recap

Floor Block 1 - 15 minutes back-to-back add-on row distance

• The coach called out when we were going to a new rep range; at that point, we continued on to the last exercise at the higher rep range and kept adding row distance when we got through the reps.

• Part 1:

• 5 x upright row

• 5 x tap front squat

• 5 x bicep curl

• 5 x close grip chest press

• 5 x bridge

• 100-meter push row

• Repeated, adding 100 meters to the row each round; remembered which exercise and row distance you were up to.

• Part 2:

• Start with the exercise we finished in the last part.

• 10 x upright row

• 10 x tap front squat

• 10 x bicep curl

• 10 x close grip chest press

• 10 x bridge

• Added 100 meters to your last push row

• Repeated, adding 100 meters to the row each round; remembered which exercise and row distance we were up to.

• Part 3:

• Start with the exercise you finished in the last part.

• 15 x upright row

• 15 x tap front squat

• 15 x bicep curl

• 15 x close grip chest press

• 15 x bridge

• Added 100 meters to your last push row

• Repeated, adding 100 meters to the row each round; remembered which exercise and row distance you were up to.

• Part 4:

• Start with the exercise you finished in the last part.

• 20 x upright row

• 20 x tap front squat

• 20 x bicep curl

• 20 x close grip chest press

• 20 x bridge

• Added 100 meters to your last push row

• Repeated, adding 100 meters to the row each round; remembered which exercise and row distance you were up to.

• Part 5:

• Start with the exercise you finished in the last part.

• 15 OR 25 x upright row

• 15 OR 25 x tap front squat

• 15 OR 25 x bicep curl

• 15 OR 25 x close grip chest press

• 15 OR 25 x bridge

• Added 100 meters to your last push row

• Repeated, adding 100 meters to the row each round; remembered which exercise and row distance you were up to.

Floor Block 2 - 6.5 minutes circuit anchor

• 12 total x sprinter sit-up
• 12 x coach’s choice anchor (core)
• 12 total x low plank alternating wide knee drive
• 12 x coach’s choice anchor (core)
• 12 total x crunch hold with alternating heel floor tap
• Repeated until finisher:

FINISHER: 30 seconds of member’s choice of core exercise AMRepsAP (As Many Reps As Possible)

Tread Block

• 45-second push
• 1-minute base
• 1-minute push
• 1-minute base
• 75-second push
• 1-minute base
• 90-second push
• 1-minute base
• 2-minute push
• 1-minute base
• 2.5 minute push
• 1-minute base
• 3-minute push
• 1-minute base
• 4-minute push
• 30-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?

https://www.bosu.com/

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?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3512

This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Weight Lifting,Running,Treadmill,Gym

Height 5.7 lb		Weight 170 lb		Body Fat %
Waist 34 in		Thighs in		Chest in