Powerful Sweat Equity - My Actifit Report Card: August 10 2023
Thursday, August 10, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Getting in our workout the morning after our regularly scheduled rest day brings a new burst of energy for Tiffany and me. That one day does wonders, especially with these full body workouts.
This morning was POWER DAY, so there was a plethora of ALL OUT runs on the treads and busy floor day with no rowing unless you started on the rowers and got some warm-up on a rower. With that said, tomorrow's FriYAY session is a signature workout called "The Chipper" and there will be a shit load of rowing.
Today's POWER template included resistance bands to begin the floor blocks and subsequently unilateral drop sets.
I went with 15, 25, 30, 40 and 50 pound dumbbells for the (weighted) exercises.
No rowing stats to highlight today, but the running block was positive for sure as I continue to increase my numbers towards the month long challenge and for good measure I ran the two last ALL OUTS at 12 miles per hour and challenged myself by running the first 12mph at a 2% incline and the last one at 4%.
Also burned over 600 calories, so definitely never mad at that.
The Work:
Tread Block 1
• 2 minute push
• 1 minute base
• 1 minute push
• 1 minute base
• 1 minute ALL OUT
Tread Block 2
• 1 minute ALL OUT
• 1 minute walking recovery
• 1 minute ALL OUT
• 1 minute walking recovery
• 50 second ALL OUT
• 1 minute walking recovery
• 50 second ALL OUT
• 1 minute walking recovery
• 40 second ALL OUT
• 1 minute walking recovery
• 40 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 30 second ALL OUT
• 1 minute walking recovery
• 20 second ALL OUT
• 1 minute walking recovery
• 20 second ALL OUT
Added another 2.48 miles towards the Orangetheory Fitness Marathan Month Challenge and I am making great strides towards my chosen Ultra level goal of 32 miles with plenty of time left in the month.
Floor Block 1 - 6 minute circuit
• 10 resistance band below the knees reverse flys (weighted)
• 10 resistance band below the knees bridges with our backs on a bench
• 10 resistance band below the knees low side plank leg lifts off the floor
Floor Block 2 - 15.6 minutes
• Back to back - unilateral drop set:
• 6 - 10 goblet reverse lunges - heavy (L) - (weighted)
• goblet reverse lunges - light AMRepsAP [As Many Reps as Possible] (L), (weighted), rest
• 6 - 10 goblet reverse lunges - heavy (R) - (weighted)
• goblet reverse lunges - light AMRepsAP (R), (weighted), rest
• Back to back - unilateral drop set:
• 6 - 10 single arm low rows - heavy (L) - (weighted)
• single arm low rows - light AMRepsAP (L), (weighted), rest
• 6 - 10 single arm low rows - heavy (R), (weighted)
• single arm low rows - light AMRepsAP (R), (weighted), rest
• Back to back - unilateral drop set:
• 6 - 10 single arm single leg lateral step ups - heavy (L) - (weighted)
• single arm single leg lateral step up - light AMRepsAP (L), (weighted), rest
• 6 - 10 single arm single leg lateral step ups - heavy (R) - (weighted)
• single arm single leg lateral step ups - light AMRepsAP (R), (weighted), rest
• Back to back - unilateral drop set:
• 6 - 10 half kneeling single arm shoulder presses - heavy (L) - (weighted)
• half kneeling single arm shoulder presses - light AMRepsAP (L), (weighted), rest
• 6 - 10 half kneeling single arm shoulder presses - heavy (R) - (weighted)
• half kneeling single arm shoulder presses - light AMRepsAP (R), (weighted), rest
FINISHER: last 20 seconds increase intensity where ever you are at (I was doing the low rows):
• goblet reverse lunge OR
• single arm low row OR
• single arm single leg lateral step up OR
• half kneeling single arm shoulder press
FYI: The step ups and low rows was bench work.
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.
"Details of Marathon Month: OTF Marathon Month is a program designed to challenge members to run the distance of a marathon or greater throughout the month. Each participant decides which challenge to pursue - Half Marathon, Full Marathon, and Ultra Marathon – with a goal of completing the challenge within one month."
Challenge levels to complete in total miles for the month of August:
• Half Marathon – 13.1 miles
• Marathon – 26.2 miles
• Ultra Marathon– 31.1+ miles
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 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 3327
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io
Height5.7 ft |  | Weight165 lb |  | Body Fat% |  |
Waist34 in |  | Thighsin |  | Chestin |  |
I understand the kind of energy that you and Tiffany had
People tend to be more energetic when they take a rest.
Welldone
Happy FriYAY @rafzat and Thank You!
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