Surges and Switches - My Actifit Report Card: June 1 2023
Thursday, June 1, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
After getting my personal record in the recent Orange Everest signature workout this past Tuesday, I took a rest yesterday and right back under the orange lights this morning. My wife Tiffany was by my side as we drove over to our home studio at OTF Nona North and Coach Brooke was subbing for Coach Alex.
My overall stats for the session wasn't the greatest, but I burned over 600 calories and got through each transition like a champ by matching or beating all the set challenges and goals.
Row focused switch template today including surges on the rowers and treadmills.
Switches happened every 3.25 minute and all transitions were 75 secondonds.
Surges were a bump up in pace (0.2 - 0.5 miles per hour increases in pace and then return to pushes).
All transitions were 75 seconds.
On the floor for the (weighted) excercises, I went with 20 and 25 pound dumbbells; since the template were quick transitional switches between two groups of us transitioning from and to the floor, rower and treadmill stations.
The Work:
Tread Block 1
• 1 minute push
• 15 second surge
• 1 minute push
• 15 second surge
• 45 second ALL OUT
• Transition to rower
Row Block 1
• 1 minute push row
• 15 second surge row
• 1 minute push row
• 15 second surge row
• 45 second ALL OUT row
• Check distance
Transition to floor
Floor Block 1 - 3.25 minute circuit
GOAL - finish three rounds
• 8 neutral grip thrusters (weighted)
• 8 TRX pull-ups
Transition to rower
Row Block 2 - 3.25 minutes
• 200 meter ALL OUT row (challenge, do it within THIRTY seconds - and ONE minute)
• 8 medicine ball jack presses
• Repeat until time, check distance
Transition to treadmill
Tread Block 2
• 1 minute push
• 15 second surge
• 1 minute push
• 15 second surge
• 45 second ALL OUT
Transition to rower
Row Block 3
• 1 minute push row
• 15 second surge row
• 1 minute push row
• 15 second surge row
• 45 second ALL OUT row
• Check distance, match or beat your distance from row block 1
Transition to floor
Floor Block 2 - 3.25 minute circuit
GOAL - finish three rounds
• 8 total alternating single arm snatches (weighted)
• 8 total lateral hop squats with floor taps
Transition to rower
Row Block 4 - 3.25 minutes
• 150 meter ALL OUT row (challenge, do it within TWENTY TWO seconds - FOURTY FIVE seconds)
• 8 medicine ball jack presse
• Check distance, match or beat our distance from row block 2
Transition to treadmill
Tread Block 3
• 1 minute push
• 15 second surge
• 1 minute push
• 15 second surge
• 45 second ALL OUT
Transition to rower
Row Block 5
• 1 minute push row
• 15 second surge row
• 1 minute push row
• 15 second surge row
FINISHER: 45 second ALL OUT row
• Check distance, match or beat our distance from rows block 1 and 3
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
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 Med Ball?
https://www.verywellfit.com/medicine-ball-training-1229699
What is a TRX?
I’ve crushed 3000 PLUS Orangetheory Fitness sessions:
I’m up to 3272
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight160 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
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