OTF’s “Twelve Days of Fitness” Day Three - “Best Weight Floor” - My Actifit Report Card: December 3 2024

OTF’s “Twelve Days of Fitness” Day Three - “Best Weight Floor”

Tuesday 3 December - 12 Days of Fitness - Day 3 “Best Weight Floor Template” - 2G - 60 Minutes

E = Endurance
S = Strength
P = Power

OTF’s “Twelve Days of Fitness” Day Three - “Best Weight Floor”

This morning, we took part in a strength-focused Orangetheory Fitness workout, celebrated as the premier weight floor template. The session featured incline pushes and intense 45-second all-out efforts on both the treadmill and rower.

On the treadmills, we tackled three blocks, each lasting six minutes and forty-five seconds. During the initial six minutes, we alternated between pushing and maintaining a base pace, leading up to a 45-second all-out sprint. In the first block, we worked on a flat surface, alternating one minute of pushing with one minute at a steady pace. The second block reduced the push intervals to 45 seconds and introduced a 3% incline, while extending the base periods to 75 seconds.

In the final block, our push intervals were shortened further to 30 seconds at a 5% incline, with the base intervals increased to 90 seconds. The concluding all-out effort was particularly challenging, requiring a 45-second sprint at the higher incline.

For the floor exercises, the structure remained consistent across all blocks. We performed two exercises for six minutes each, taking short rests between rounds. Each block concluded with a 45-second all-out row as a buy-out. In the first block, we paired incline bench chest presses with front-loaded single-arm lateral lunges. The second block combined triceps extensions on the bench using two dumbbells with deadlifts. The final block featured reverse grip low rows alongside reverse lunges transitioning into single-arm presses.

Head Coach Nick advised that we aim to complete no more than two rounds per block if we managed our rest periods effectively. We were encouraged to reach near failure between 6 to 8 reps, and if we could perform up to 10 reps without excessive strain, it was time to increase the weights. As expected, our finisher was a demanding 45-second all-out row, pushing us to our limits.

Today's Workout Recap

Tread Block 1 - 6.75 Minutes

• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 45 seconds ALL OUT

90 Seconds Walking Recovery

Tread Block 2 - 6.75 Minutes

• 45 seconds push at 3% incline
• 75 seconds base
• 45 seconds push at 3% incline
• 75 seconds base
• 45 seconds push at 3% incline
• 75 seconds base
• 45 seconds ALL OUT

90 Seconds Walking Recovery

Tread Block 3 - 6.75 Minutes

• 30 seconds push at 5% incline
• 90 seconds base
• 30 seconds push at 5% incline
• 90 seconds base
• 30 seconds push at 5% incline
• 90 seconds base
• 45 seconds ALL OUT at 5% incline

Floor Block 1 - 6.75 Minutes Work & Rest

• Performed 6 to 10 incline bench chest presses, followed by a rest
• Completed 6 to 10 front-loaded single-arm lateral lunges on each side, followed by a rest
• Repeated until the buy-out: 45 seconds ALL OUT row (150 - 250 meters or more)

90 Seconds Recovery

Floor Block 2 - 6.75 Minutes Work & Rest

• Executed 6 to 10 triceps extensions on the incline bench, followed by a rest
• Performed 6 to 10 deadlifts, followed by a rest
• Repeated until the buy-out: 45 seconds ALL OUT row (150 - 250 meters or more)

90 Seconds Recovery

Floor Block 3 - 6.75 Minutes Work & Rest

• Completed 6 to 10 reverse grip low rows, followed by a rest
• Performed 6 to 10 reverse lunges transitioning into single-arm presses with upward rotation on each side, followed by a rest
• Repeated until the finisher: 45 seconds ALL OUT row (150 - 250 meters or more)

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 3643

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

Aerobics, Gym, Moving Around Office, Weight Lifting, Walking, Treadmill

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