OTF’s “Twelve Days of Fitness” Day Four - “Best Power”
Wednesday, December 4, 2024 - 12 Days of Fitness - Day 4 - "Best Power" - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
OTF’s “Twelve Days of Fitness” Day Four - “Best Power”
This morning, we participated in an Orangetheory Fitness Group Workout that perfectly embodied the essence of our program. It was Day 4 of our 12 Days of Fitness, and today’s session featured an exceptional power template (chosen as the best power template of the year) filled with intense all-out efforts balanced by steady push and base segments.
We kicked off with a powerful run on the treadmills, followed by tempo triplet exercises on the floor. The workout included a mix of weighted movements and primarily focused on tempo training—alternating between unloading, loading, and explosive actions. At the conclusion of both the treadmill and rowing segments, we each completed three 30-second all-out sprints.
The treadmill portion consisted of four blocks. The first three blocks were similar, varying only in the duration of the push and all-out phases. Each block began with a push into a 90-second base effort followed by an all-out sprint. After a minute of walking recovery, we combined the push with the all-out effort. The first block featured one-minute pushes and sprints, the second block had 45-second intervals, and the third block reduced the duration to 30 seconds. In the final block, we unified the sequence with three 30-second all-outs, each separated by a 30-second walking recovery. Our coach encouraged us to increase our pace with each round, which became progressively easier as the interval durations shortened.
On the floor, we tackled three blocks of exercises, each targeting different muscle groups with tempo-focused movements. The first block emphasized chest strength with TRX chest presses, single-arm chest presses on a low bench, and power push-ups. The second block was dedicated to our legs, featuring transverse squats, step-down squats, and explosive goblet squats. The penultimate block focused on back strength with low rows, including a variation where we rotated the TRX handles to perform a rotational row, mimicking a low row position.
Finally, we wrapped up the session with a rowing block synchronized with the treadmills, completing three 30-second all-out sprints. This comprehensive workout not only challenged us physically but also reinforced our commitment to achieving our fitness goals together.
Today's Workout Recap
Tread Block 1 - 6.5 minutes
- 1 minute push
- 90 second base
- 1 minute ALL OUT
- 1 minute walking recovery
- 1 minute push
- 1 minute ALL OUT
Tread Block 2 - 5.5 minutes
- 45 second push
- 90 second base
- 45 second ALL OUT
- 1 minute walking recovery
- 45 second push
- 45 second ALL OUT
Tread Block 3 - 4.5 minutes
- 30 second push
- 90 second base
- 30 second ALL OUT
- 1 minute walking recovery
- 30 second push
- 30 second ALL OUT
Tread Block 4 - 2.5 minutes
- 30 second ALL OUT
- 30 second walking recovery
- 30 second ALL OUT
- 30 second walking recovery
- 30 second ALL OUT
Floor Block 1 - 6.5 minutes back to back unload, load & explode
- 6 TRX chest press
- 6 each single arm chest press (low bench)
- 6 low bench pushup (explosive), rest
Floor Block 2 - 5.5 minutes back to back unload, load & explode
- 6 total alternating transverse squat
- 6 each goblet step down squat
- 6 goblet squat (explosive), rest
Floor Block 3 - 4.5 minutes back to back unload, load & explode
- 6 TRX rotational low row
- 6 each split stance single arm low row
- 6 low row (explosive), rest
Row Block - 2.5 minutes
-
30 second ALL OUT row
-
30 second recovery row
-
30 second ALL OUT row
-
30 second recovery row
-
30 second ALL OUT row
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 3644
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
04/12/2024
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