FriYAY Burn Mode - My Actifit Report Card: January 27 2023
Friday, January 27, 2023 - 2G - 60 minutes
Template:
E = Endurance
S = Strength
P = Power
Another workout under the orange lights and going into the weekend feeling great about the week I just had with less pain free days and my wife’s Tiffany and my reset on point.
A Friday at the home studio with Head Coach Mariah getting the 5am crew blazin’ is always a great workout!
On to the workout:
I went with 60, 40 and 20 pound dumbbells accordingly.
The floor blocks integrated the rowing, but they were stroke rate rows and after yesterday’s inferno workout where the rowing was the dominant focus today was much less intense.
Floor Block 1 - 8 minutes
• 1 minute push row (22 - 24 strokes / minute) - once only
• Work & rest - repeat until time:
• 8 goblet sumo squats (60 pounder), rest
• 8 broad jumps to shuffle, rest
Floor Block 2 - 6.5 minutes
• 45 second push row (22 - 24 strokes / minute) - once only
• Work & rest - repeat until time:
• 8 total goblet alternating lateral lunges (40 pounder), rest
• 8 total speed skaters with power, rest
Floor Block 3 - 5 minutes
• 30 second push row (22 - 24 strokes / minute) - once only
• Work & rest - repeat until finisher:
• 8 sit up with shoulder presses (20 pounder)
• 8 sit up to knee tucks
• FINISHER: 30 second ALL OUT row
This is what I was really pumped about, because the lower leg injuries have been keeping me so restrained until recently and this week I had my best consecutive streak of running without major discomfort.
I also reached my highest speeds in weeks at 8.5 miles per hour.
Tread Block 1
• 1 minute push
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute push
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute push
• 1 minute ALL OUT
Tread Block 2
• 45 second push
• 45 second ALL OUT
• 1 minute walking recovery
• 45 second push
• 45 second ALL OUT
• 1 minute walking recovery
• 45 second push
• 45 second ALL OUT
Tread Block 3
• 30 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second push
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second push
• 30 second ALL OUT
My OTBEAT HEART RATE MONITOR RESULTS:
Another 700 plus calorie burn as well as hitting my 12 plus splats this week. All around great week!!
ZONES:
Tomorrow we are driving to OTF Milllenia for our Saturday morning burn 🔥 Coach Mylee is coaching the session and our second time we will be working out for her. She was very good, so looking forward to it.
About Orangetheory Fitness (OTF)
https://www.orangetheory.com/en-us/
OTBEAT FAQ
https://www.orangetheory.com/en-us/otbeat-link-faq/
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3184
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight180 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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Another awesome activity day, Jimmy.
You guys really crush this.
!CTP
!ALIVE
@jimmy.adames! You Are Alive so I just staked 0.1 $ALIVE to your account on behalf of @beststart. (8/10)
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@beststart
!BEER
!PIZZA
Happy Weekend John!
I gifted $PIZZA slices here:
@jimmy.adames(1/15) tipped @beststart (x1)
Learn more at https://hive.pizza!
Good work Jimmy and Tiffany!
Get some rest this weekend.
Barb 😊
!BBH
!CTP
!ALIVE
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