Jiffy and OTF Coach #273 and the “Capture the Flag” Signature Workout - My Actifit Report Card: October 1 2024

Jiffy and OTF Coach #273 and the “Capture the Flag” Signature Workout

Tuesday, October 1, 2024 - "CAPTURE THE FLAG" - 60 Minutes

E = Endurance
S = Strength
P = Power

Tiffany and I began our morning with an awesome “Capture the Flag” burn at Orangetheory Fitness Nashville - Melrose (Nashville, TN) for the wonderful Coach Jamie who is the 273rd Orangetheory Fitness Coach we have worked out for as a couple.

It was our final morning in Nashville before heading back home to Orlando.

The Orangetheory Fitness Convention in Nashville, Tennessee was an amazing experience and having the opportunity to attend the first time members were offered the chance to do so, was definitely a bucket list item that Tiffa and I can finally check off.

Working out at a local Orangetheory Fitness is always something we do, so Tiffa and I had to make sure to do that before heading back home.

One of the most popular signature workouts under the orange lights never disappoints. Tiffa and I placed third. Not bad.

Today's Workout Recap

Tread Block 1 - 10 Minutes

• 2 minutes push
• 1 minute base
• 2 minutes push
• 1 minute base
• 2 minutes push
• 1 minute base
• 1 minute ALL OUT

Floor Block 1 - 10 Minutes Circuit

• Four rounds:
  • 12 / 10 / 8 / 6 reps of TRX squat to high row
  • 12 / 10 / 8 / 6 reps of kneeling bicep curl
  • 12 / 10 / 8 / 6 total reps of low plank alternating wide knee drive
  • 12 / 10 / 8 / 6 reps of back extension to lat pulldown
• Bonus: Repeat all exercises at 6 reps

Run / Row Block - 23 Minutes (Do Not Reset Row Monitor)

• Goal distances for the rower:

  • Green: 3000 meters
  • Orange: 4000 meters
  • Red: 5000 meters+

• Exercises:

  • 12 reps of medicine ball squat to press
  • 12 total reps of medicine ball lateral lunge
  • 12 reps of double crunch

• Treadmill Distances - AQAP (as quickly as possible):

  • Tread distance 1: 0.2 miles
  • Tread distance 2: 0.15 miles
  • Tread distance 3: 0.1 miles

• For the run / row:

  • Partner A rowed while Partner B did exercises and tread 1
  • Partner B swapped with Partner A, who then did exercises and tread 1 while Partner B rowed
  • Partner A swapped with Partner B, who then did exercises and tread 2 while Partner A rowed
  • Partner B swapped with Partner A, who then did exercises and tread 2 while Partner B rowed
  • This sequence repeated until time:
    • Partner A swapped with Partner B, who then did exercises and tread 3 while Partner A rowed
    • Partner B swapped with Partner A, who then did exercises and tread 3 while Partner B rowed
  • Finisher: 30-second ALL OUT row for the partner left on the rower, while the other partner did a squat hold and cheered them on

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 3606

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

Aerobics, Gym, Weight Lifting, Walking, Treadmill, Running

Height 5.7 in		Weight 175 lb		Body Fat %
Waist 34 in		Thighs in		Chest in