Puttin' in the Sweat on Sunday Funday - My Actifit Report Card: August 27 2023
Sunday, August 27, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Today's Sunday Funday workout was extra pumped worthy, because Tiffany and I was looking forward to working out for Coach Tom. We hadn't worked out for him in quite some time and he's one of our favorite dudes. He's also the Florida Regional Head Coach for all of the studios under our home studio's ownership. In a nutshell the guy is busy and his coaching schedule is more spontaneous based on the plethora of studios and their needs.
Tiffa and I went to put in our full body workout at OTF Nona South this morning and worked out with the 9:15am crew.
The template was one we did a few weeks ago and it was a tough one tha that included inclined % pushes on the treadmills with power blocks on the floor.
I didn't try to go to heavy on the floor so went with 25 or 30 pound dumbbells for the (weighted) excercises.
Rowed under 1200 calories, pulled as high as 343 WATTS OF POWER at as high as 12.1 miles per hour rowing speed.
Added another 2.35 miles to my August Marathon Month Challenge and ran as high ast 10.1 miles per hour.
My total calorie burn was 674 calories, which was not so bad after burning over 700 yesterday and pretty much feeling under the weather the last couple of days.
The Work:
Floor Block 1 - 3 minutes
• Coach called out the following but his choice and in no particular order:
• Quick feets OR
• Butt kicks OR
• 1 - 2 - 3 forward hop combos
Floor Block 2 - 14.25 minutes
• 2 rounds back to back load and xplode:
• 8 low bench bridges (weighted)
• 8 skier swings, (weighted), rest
• 8 half kneeling wood choppers, (weighted), each side
ROWER:
• 2 rounds of 150 meter ALL OUT rows, rack & rest between the two rounds
FLOOR:
• 2 rounds back to back load and xplode:
• 8 low bench chest presses (weighted)
• 8 low bench decline push ups, (weighted), rest
• 8 sit up with knee tucks
ROWER:
• 2 rounds of 150 meter ALL OUT rows, rack & rest between the two rounds
Floor Block 3 - 3 minutes
• Coach called out the following but his choice and in no particular order:
• Jog in place OR
• Lateral hop (stick it) OR
• high knees
• Finisher: 30 second of one of these exercises (coach’s choice):
• Quick feet OR
• Butt kick OR
• 1 - 2 - 3 forward hop combo OR
• Jog in place OR
• Lateral hop (stick it) OR
• high knees
Tread Block 1
• 3 minute run for distance
• Check distance
Tread Block 2
• Challenge: increase push pace as the inclines % drop
• 30 second push at 5%
• 75 second base
• 30 second push at 4%
• 75 second base
• 30 second push at 3%
• 75 second base
• 30 second push at 2%
• 30 second ALL OUT
Tread Block 3
• Challenge: increase push pace as the inclines % drop
• 45 second push @ 4%
• 1 minute base
• 45 second push @ 3%
• 1 minute base
• 45 second push @ 2%
• 1 minute base
• 45 second push
• 30 second ALL OUT
Tread Block 4
• 3 minute run for distance, last 30 seconds at an ALL OUT
• Match or beat distance from block 1 (I matched)
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
The 2.35 miles added to my August totals bringing it to 52.7 miles with still a few more days still left in the month.
What Is Orange Everest At Orangetheory? – [Complete Guide]
https://bikerepic.com/what-is-orange-everest-at-orangetheory/
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 3341
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% |  |
Waist343 in |  | Thighsin |  | Chestin |  |
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Good one
Kerp going!
Thanks @rafzat !WINE