Mid-Week 90 Second Switches - My Actifit Report Card: September 6 2023
Wednesday, September 6, 2023 - 2G - 60 minutes
E = Endurance
S = Strength
P = Power
Normally, Wednesdays are Tiffany and my rest day, but because I forgot to turn on my alarm yesterday morning I made up for missing yesterday's workout this morning.
Tiffany kept with the schedule and took off today and actually had decided Monday night that she was going to take off Tuesday as well. Tiffa leans towards taking two days off a week where I only take one day off from my Orangetheory Fitness sessions.
Unless we replace a workout with an out outside run instead. Coincidentally, this upcominutesg Sunday Tiffa and I will begin our outside running as we prepare for running season and we have a 5K event cominutesg up in a few weeks.
With all that said, a minutesimum of five OTF workouts is a must for me in that scenario.
I worked out at the home studio, OTF Nona North and worked out with the 5am crew and Coach Mariah managed us through today's switch template.
Today's template average 5 minutes per station and we had 90 secondsonds to transition.
I burned 659 calories.
Rowed 1,591 meters with a high of 369 WATTS OF POWER at a high of 12.4 mile per hour rowing speed. The highs were done during the ALL OUT and not the 15 stroke blocks.
What was very satisfying and unusual was running a total of 2.55 miles during a switch template because we didn't spend as much on the treadmills as we usually do with these type of templates.
I ran a high of 10.2 mile per hour ALL OUT.
For the (weighted) excercises, I used 25 or 35 pound dumbbells.
The Work:
Tread Block 1
• 2.5 minute push
• 1 minute base
• 1 minute push
• 30 second ALL OUT
Transition to floor
Floor Block 1 - 5 minutes work & rest
• 6 front squats (explosive), (weighted), rest
• 12 total high plank kick throughs, rest
Transition to treadmill
Tread Block 2
• Challenge: increase push pace
• 2 minute push
• 1 minute base
• 90 second push
• 30 second ALL OUT
Transition to floor
Floor Block 2 (including Rowing) - 5 minutes
• Back to back:
• 8 neutral grip push presses (weighted)
• 8 bicep curls, (weighted), rest
• 15 stroke ALL OUT row (challenge: generate up to 120 through 180 plus meters)
Transition to treadmill
Tread Block 3
• Challenge: increase push pace
• 90 second push
• 1 minute base
• 2 minute push
• 30 second ALL OUT
Transition to floor
Floor Block 3 - 5 minutes work & rest
• 6 standing woodchoppers, each side, (weighted), rest
• 12 total high plank pull throughs, (weighted), rest
Transition to treadmill
Tread Block 4
• Challenge: increase push pace
• 1 minute push
• 1 minute base
• 2.5 minute push
• 30 second ALL OUT
Transition to floor
Floor Block 5 (including rowing) - 5 minutes
• Back to back:
• 8 low rows (explosive), (weighted)
• 8 total alternating uppercuts, (weighted), rest
• 15 stroke ALL OUT row (challenge: generate up to 120 through 180 plus meters)
• Repeat until finisher
FINISHER: A 30 second ALL OUT row
MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:
ZONES:
Jiffy (Jimmy + Tiffany) as we are known in the Orangetheory community.
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/med-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 3348
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 |  |
Do you eat before the workout, during or after?
When do you eat?
I don’t like eating anything before I workout. After I workout I usually have a meal replacement for breakfast called HlthCode and will include a fruit with it although I don’t have to. I use coconut water instead of regular water if possible @rafzat
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