Benchmark Challenge and Circuits - My Actifit Report Card: November 16 2023

Thursday, November 16, 2023 - 60 Minutes

E = Endurance
S = Strength
P = Power

Got in a good workout this morning, but it was a bit off kilter right off the bat. In the last few weeks I ran at two running events outside of the studio. One was a 5K and I ran that in a bit over 26 minutes and then two weeks after that I ran a 10K in an hour. Today, was one of Orangetheory's benchmarks which happened to be the 12 Minute Run for Distance where I haven't smelled my personal record of 1.68 miles.

So obviously, after getting in those times recently at those running events I went in pumped up to at least do better than the last benchmark challenge in July and I only ran 1.50 miles.

Well, Tiffa had to do a volunteer thing for her job and I went to our home studio OTF Nona North which is where we mostly do our workouts under the orange lights and Coach Alex managed us through the benchmark and the entire template of course.

The kibosh happened as soon as I got to the studio where the OTBeat system was not working, so it made the challenge a bit uncomfortable. To make a long story short, I didn't bother putting much emphasis on the challenge and just ran as I would any other OTF session.

I totaled 3 miles that included more than the 12 minute challenge. That also included the template's blocks. I did run a speed of 10.5 mile per hour towards the end.

There was zero rowing, which is not unusual when there is a benchmark challenge that was about running. If it was a rowing benchmark challenge the running blocks would be minimial.

I used 15, 25 and 35 pound dumbbells for the (weighted) excercises.

I burned 586 calories, so not spectacular pushing 600 will always be satisfying for me.

The Work:

Tread Block 1

• 30 second push
• 30 second walking recovery
• 30 second push to ALL OUT
• 30 second walking recovery
• 30 second ALL OUT
• Switch to floor

Floor Block 1

• 30 seconds of hinge and reach
• 30 seconds of alternating reverse lunge with rotation
• 30 seconds of lateral hop to 4 high knees
• 30 seconds of alternating reverse lunge with rotation
• 30 seconds of lateral hop to 4 high knees
• Switch to treadmill

Tread Block 2

• 1 minute at own pace
• 1 minute walking recovery, reset monitor
• 12 minutes run for distance
• Switch to floor

Floor Block 2 - 14 Minutes

• 3 rounds of circuit:
  • 12 total TRX alligators
  • 12 good mornings (weighted)
• 3 rounds of circuit:
  • 12 total reciprocating rows (weighted)
  • 6 single leg bridges (weighted)
  • 12 total alternating full v ups (weighted)
• If finished then we had to perform all exercises as a single block
• Switch to treadmill

Tread Block 3

• 30 second push
• 30 second walking recovery
• 30 second push to ALL OUT
• 30 second walking recovery
• 30 second ALL OUT
• Switch to floor

Floor Block 3 - 2.5 Minutes

• Coaches choice - Core Blast (Coach Alex had us do Deadbug Presses and Superheroes)

MY OTBEAT HEART RATE MONITOR RESULTS FOR TODAY:

===> No rowing today

ZONES:

What is EPOC?
===> Excess Post-Excercise Oxygen Consumption

Each one of an Orangetheory Fitness workout is designed for us to spend 12 minutes in our own personal Orange Zone. This is when the magic happens. That high intensity work helps to increase our metabolism for up to 24 hours.

We are known as Jiffy or Team Jiffy (Jimmy and Tiffany) in the Orangetheory community.

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 Medicine or 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 3399
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