“The Chipper” Signature Workout - My Actifit Report Card: October 11 2024

“The Chipper” Signature Workout

Friday, October 11, 2024 - The Chipper - 2G 60 Minutes

E = Endurance
S = Strength
P = Power

In today's Orangetheory Fitness Group workout, we participated in an intense endurance tread and floor block that required us to gradually chip away at our efforts over time. On the tread, we started with a three-minute push and then progressively shortened the duration with each subsequent round. In between these push efforts, we had a one-minute break at base level. This pattern continued until the 90-second push, where we took away 15 seconds with each round, and finally, the 30-second push, which included a 30-second push into a base, followed by a final all-out push. The goal was to increase our push effort each round while maintaining a consistent base level.

On the floor, we performed a series of seven exercises, interspersed with a push row in between. Starting with tap squats, we completed 40 reps, followed by a 400-meter push row. The next exercise was straight leg raises, with 35 reps and a 350-meter row. We continued this pattern until the step-up with hammer curl, accompanied by a 100-meter push row, concluding the main set. The sumo squat to upright row proved to be the most challenging exercise, as our legs were fatigued from all the squats and rows. Once the main set was complete, we could choose to continue with the exercises without the row until time was called.

I burned 764 calories, totaled 2.8 miles on the treadmill block without any walking recoveries and rowed 1,643 meters hitting a high of 442 WATTS of power with a high of 14.1 mile per hour rowing speed.

Today's Workout Recap

Tread Block - 22.5 Minutes

• ⁠Goal: Increase your push pace each round.
• ⁠3-minute push
• ⁠1-minute base
• ⁠2.5-minute push
• ⁠1-minute base
• ⁠2-minute push
• ⁠1-minute base
• ⁠90-second push
• ⁠1-minute base
• ⁠75-second push
• ⁠1-minute base
• ⁠1-minute push
• ⁠1-minute base
• ⁠45-second push
• ⁠1-minute base
• ⁠30-second push
• ⁠1-minute base
• ⁠30-second push
• ⁠30-second base
• ⁠30-second push
• ⁠30-second ALL OUT

Floor Block - 22.5 Minutes

• ⁠40 bench tap squats
• ⁠400-meter push row
• ⁠35 bench straight leg raises
• ⁠350-meter push row
• ⁠30 sumo squats to upright rows
• ⁠300-meter push row
• ⁠25 TRX low rows
• ⁠250-meter push row
• ⁠20 total high plank to low plank
• ⁠200-meter push row
• ⁠15 chest flys
• ⁠150-meter push row
• ⁠10 total alternating full step-ups to hammer curls
• ⁠100-meter push row
• ⁠If finished, repeat all exercises as a single block until the finisher:

FINISHER: 30 seconds of squat jumps

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-Exercise 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 3612

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