OTF’s “Twelve Day of Fitness” Day One - “Coaches Choice”
/second time the last few days that the @actifit app crapped out on me, so not to lose out on posting the content I'm posting it on LEO of course/
OTF’s “Twelve Day of Fitness” Day One - “Coaches Choice”
Sunday, December 1, 2024 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
OTF’s “Twelve Days of Fitness” – Day One: “Coach’s Choice”
Sunday, December 1, 2024 - 2G - 60 Minutes
Today focused entirely on building power. We began with a few treadmill build blocks, but the majority of the workout was dedicated to completing twelve all-out intervals. On the floor, we tackled supersets followed by a challenging core blast.
We started on the treadmills with a three-minute warm-up to prepare our legs. This consisted of one minute at a steady base pace, followed by a push interval, and then an all-out sprint. After a brief recovery, we moved into the main segment, performing pairs of all-out efforts. These began with 30-second sprints, increased to 45 seconds, and then reached up to one minute of maximum effort. After hitting the one-minute all-outs, we gradually decreased the sprint duration, finishing the treadmill portion with another 30-second all-out sprint.
Once we completed all the sprints, we repeated the initial build block, wrapping up our treadmill work for the session.
Transitioning to the floor, we engaged in two main blocks. The first was an extended superset sequence, interspersed with short rowing intervals. This block included three supersets:
- Pull-ups paired with explosive chest presses.
- Goblet step-down toe taps combined with bridges.
- Seated uppercuts matched with powerful high pulls.
After completing each superset, we took a short rest before repeating the sequence. Between each superset, we performed a 15-stroke row to keep our heart rates elevated.
The second floor block was the “Coach’s Choice” core blast. Our coach selected exercises that included plank in-and-outs and toe reaches, all while wearing resistance bands secured below our knees. This segment really pushed our core strength and stability.
Overall, it was a powerful and dynamic workout that effectively combined cardio and strength training, embodying the true essence of Orangetheory Fitness.
Today's Workout Recap
Tread Block 1 – Three Minutes
- One minute at base pace
- One minute push
- One minute ALL OUT
One minute walking recovery
Tread Block 2 – Fifteen Minutes
- Thirty seconds ALL OUT
- Thirty seconds walking recovery
- Thirty seconds ALL OUT
- One minute walking recovery
- Forty-five seconds ALL OUT
- Forty-five seconds walking recovery
- Forty-five seconds ALL OUT
- One minute walking recovery
- One minute ALL OUT
- One minute walking recovery
- One minute ALL OUT
- Ninety seconds walking recovery
- Forty-five seconds ALL OUT
- Forty-five seconds walking recovery
- Forty-five seconds ALL OUT
- One minute walking recovery
- Thirty seconds ALL OUT
- Thirty seconds walking recovery
- Thirty seconds ALL OUT
One minute walking recovery
Tread Block 3 – Three Minutes
- One minute at base pace
- One minute push
- One minute ALL OUT
Floor Block 1 – Sixteen and a Half Minutes
- Two rounds of back-to-back supersets:
- Eight TRX pull-ups
- Four to eight explosive chest presses
- Rest
- Fifteen stroke ALL OUT row (covering one hundred to one hundred eighty meters)
- Two rounds of back-to-back supersets:
- Eight goblet step-down toe taps
- Four to eight explosive bridges
- Rest
- Fifteen stroke ALL OUT row (covering one hundred to one hundred eighty meters)
- Two rounds of back-to-back supersets:
- Eight seated uppercuts
- Four to eight high pulls with power
- Rest
- Bonus: Repeat exercises until time is called
One minute walking recovery
Floor Block 2 – Five and a Half Minutes
- Coach’s Choice Core Blast
Coach Karlo chose to have us do plank toe taps and toe reaches using resistance bands under our knees.
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?
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?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3641
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