Got the Week Started Right - My Actifit Report Card: September 18 2023

Monday, September 18, 2023 - 2G - 60 minutes

E = Endurance
S = Strength
P = Power

Revisiting the run/row structure from September 1st, along with the 5am crew; Tiffany and I worked out at our home studio OTF Nona North and Coach Alex who has officially taken over for Coach Mariah's Monday morning's sessions managed us through today's template.

Today was centered around power and strength in both running and rowing. We tackled three segments at each module. As each segment progressed, both the rowing strokes and all-out distance decreased. The challenge? Trying to maintain consistent rowing distances throughout the rounds.

There was minuteimal treadmill intervals today.

For every floor segment, it kicked off with a timed introductory power exercise – featuring jump squats, jump lunges, and further explosive movements like speed skaters.

Once we finished three cycles, we transitioned into a combined exercise set.

Physically I felt good considering it's a Monday. Today's template was actually perfect to have kept me from overexerting myself. Normally, I expect to go ALL IN and ALL OUT in every session under the orange lights, but there are days where I have to hold back for the benefit of keeping myself fresh enough to get through the other five days of OTF Workouts and Outdoor Runs. Tomorrow, is one more workout before rest day Wednesday.

Back to today's workout.

I burned 534 calories, so almost my self-imposed minuteimum and far off my average.

Accumulated 1.74 miles of running distance with a 10 mile per hour ALL OUT run to end it.

Rowed 1,536 meters with a high of 444 WATTS OF POWER and high of 12.7 mile per hour rowing speed.

For the (weighted) excercises I went real low at 12 and 20 pounders. Shoulder was barking and there was absolutely not necessary to go heavy today, so I'm sure heavier dumbbells will be of better use tomorrow.

The Work:

AQAP = As Quickly As Possible

Floor Block 1 - 7 minutes

• ⁠20 seconds to do 8 tap jump squats AQAP, recover until next round
• ⁠30 seconds to do 10 tap jump squats AQAP, recover until next round
• ⁠40 seconds to do 12 tap jump squats AQAP, recover until next round

• ⁠Circuit SuperSet:
⁠• ⁠8 chest flys (weighted)
⁠• ⁠8 TRX low rows

Floor Block 2 - 7 minutes

• ⁠20 seconds to do 8 total alternating jump lunge with hops AQAP, recover until next round
• ⁠30 seconds to do 10 total alternating jump lunge with hops AQAP, recover until next round
• ⁠40 seconds to do 12 total alternating jump lunge with hops AQAP, recover until next round

• ⁠Circuit SuperSet:
⁠• ⁠8 hammer curls, (weighted), seated on a bench
⁠• ⁠8 TRX tricep extensions

Floor Block 3 - 7 minutes

• ⁠20 seconds to do 8 total speed skaters with power AQAP, recover until next round
• ⁠30 seconds to do 10 total speed skaters with power AQAP, recover until next round
• ⁠40 seconds to do 12 total speed skaters with power AQAP, recover until next round

• ⁠Circuit SuperSet:
⁠• ⁠8 neutral grip lateral raises (weighted)
⁠• ⁠8 TRX y-raises

• ⁠Finisher: (I went with the jump squats)
⁠• ⁠30 seconds of tap jump squats OR
⁠• ⁠30 seconds of alt jump lunge with hops OR
⁠• ⁠30 seconds of speed skaters with powe

RUN/ROW

Tread / Row Block 1 - 7 minutes

• 0.2 mile ALL OUT
• ⁠20 stroke push row (check distance)

Tread / Row Block 2 - 7 minutes

• ⁠0.15 mile ALL OUT
• ⁠15 stroke push row (check distance)

Tread / Row Block 3 - 7 minutes

• ⁠0.1 mile ALL OUT
• ⁠10 stroke push row (check distance)

• ⁠Last 30 seconds was an ALL OUT on the station we were on (I was on the treadmill)

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?

https://www.bosu.com/

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?

https://www.trxtraining.com/

I’ve crushed 3000 PLUS Orangetheory Fitness sessions:

I’m up to 3357
This report was published via Actifit app (Android | iOS). Check out the original version here on actifit.io

Aerobics,Gym,Weight Lifting,Treadmill,Running

Height 5.7 ft		Weight 165 lb		Body Fat %
Waist 34 in		Thighs in		Chest in