Language Shift
1. Standard 2:1:2
2. Explosive Concentric 2:1:x
3. Slow Eccentric 3:1:1
4. Stick it 2:3:2
These are forms of ________.
What is tempo?
Orangetheory classes and Templates are based on 8 class components. Number 1 is the _______.
What is the Lobby Intro?
Base Parameters on the treads.
What is PW (3.5-4.5mph), Joggers (4.5-5.5mph), and Runners (5.5+)?
A first time visit in MBO is indicated by this.
What is a green star?
The floor demo is now _______.
What is Set-Up?
The 8th class component.
What is the Mobility Matrix?
What is challenging yet doable?
A gift box by a member's name shows this.
What is a birthday?
On tread efforts. We now cut out the word _______.
What is pace?
Desired HR response in Base.
What is the green zone?
3 mph or less
What is a walking recovery?
The Daily beat now acknowledges when you will do an [F], [P], or [A]
What is full demo, partial demo, or acknowledgment?
Instead of Legs, Core, Arms, Arms, Core, Legs. We now say the 4 PHASES OF ROWING?
What is start, drive, finish, return?
Mobility Matrix has been clarified through the five parts!
1. Breath work
2. Bridge Movement
3. Flexibility Block
4. Talking points
5. Send off
Demo a S/A clean to press.
Do it!
Programming Emphasis (ESP)
Each block of work on the Template includes a programming emphasis- endurance, strength, or power. As Ellen Latham says- "remember FFO with ESP."
Endurance: Fighting Fatigue
Strength: Fighting Force
Power: Increasing Output
The 4 Bike/Strider Parameters.
Base: 60-100RPM, 6+Gears
Push: 60-100RPM, 9+ Gears or 3 gears above base
AO: 60-100 RPM 12+ Gears or 6 gears above base or 3+gears above push
Recovery: 60-100 RPM 5 Gears or less
When Coaching the Floor Set-Up, you will do so using the O.R.D.E.R. acronym:
What is
Overview
Reps and recommendations
Demo
Encourage Interaction
Ready, Set, Go