Signature Workout: “The Chipper”
Thursday, March 6, 2025 - “The Chipper” - 2G - 60 Minutes
E = Endurance
S = Strength
P = Power
This morning's Orangetheory Signature Workout was a masterclass in endurance and mental toughness! 💪 We faced a tread and floor challenge that demanded we dig deep and strategically manage our energy. The tread block was a descending pyramid of push efforts, starting at 3 minutes and decreasing with each round, separated by crucial base recoveries. The goal? Increase that push intensity every time while holding steady at base. Talk about mental discipline!
The floor block mirrored this descending structure, pairing exercises like tap squats, straight leg raises, and step-up hammer curls with progressively shorter push rows. By the time we hit those sumo squat to upright rows, our legs were definitely feeling the 🔥, but we powered through! And for the ultimate OTF warriors, the workout didn't stop there – optional rounds of exercises post-rows pushed us to our true limits. Another level unlocked at Orangetheory! 🚀
Workout Recap Below:
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?
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)
OTBEAT FAQ
What is a BOSU?
What is a Medicine or Med Ball?
What are Resistance Bands?
What is a TRX?
What are TRX "Pallof" Presses
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3692
and eleven years as an Orangetheory Fitness member:
https://youtu.be/aIj88Yxd5wc?si=hxKbxKU-t7c8lx2v